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New Workout
AUDIO TIP
General
Intermediate
None
Plan Details
The New Workout routine by kekaglez is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
good
Routine detail
Mon
GLÚTEO Y FEMORAL
Est. 0 min
8 exercises
Barbell Hip Thrust
4 Sets x 15,12,8,8 Reps
Machine Hip Abduction
4 Sets x 15,12,10,8 Reps
Cable Leg Kickback
3 Sets x 12,10,8 Reps
Kettlebell Sumo High Pull
4 Sets x 10 Reps
Dumbbell Romanian Deadlift
4 Sets x 12,10,10,8 Reps
Machine Seated Leg Curl
4 Sets x 12,12,12,20 Reps
Machine Leg Curl (Prone)
4 Sets x 12,12,10,10 Reps
Walking
1 Set
Tue
ESPALDA Y BÍCEPS
Est. 0 min
7 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12,10,8,6 Reps
Cable Seated Row
3 Sets x 10,8,8 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10,8,8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Walking
1 Set
Wed
PIERNA COMPLETA
Est. 0 min
7 exercises
Smith Machine Squat
4 Sets x 12,10,10,10 Reps
Machine Leg Extension
4 Sets x 12,10,10,10 Reps
Machine Leg Press (Wide Stance)
3 Sets x 12,10,8 Reps
Dumbbell Romanian Deadlift
4 Sets x 12,10,10,8 Reps
Machine Seated Leg Curl
4 Sets x 12,12,12,20 Reps
Machine Leg Curl (Prone)
4 Sets x 12,12,10,10 Reps
Walking
1 Set
Thu
HOMBRO Y TRÍCEPS
Est. 0 min
7 exercises
Dumbbell Lateral Raise
3 Sets x 12,10,8 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Machine Deltoid Raise
3 Sets x 12,10,10 Reps
Leverage Shoulder Press
3 Sets x 12,10,10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12,10,10 Reps
Machine Seated Tricep Dip
3 Sets x 12,10,8 Reps
Step Machine
1 Set
Fri
GLÚTEOS
Est. 0 min
7 exercises
Barbell Hip Thrust
4 Sets x 15,12,8,8 Reps
Machine Hip Abduction
4 Sets x 15,12,10,8 Reps
Cable Leg Kickback
3 Sets x 12,10,8 Reps
Kettlebell Sumo High Pull
4 Sets x 10 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Hack Squat (Narrow Stance)
3 Sets x 8 Reps
Walking
1 Set
