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El Comienzo
General
Beginner
Machine strength
Plan Details
The El Comienzo routine by Ruhandiel is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Pecho y Espalda
Est. 56 min
8 exercises
Machine Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Tue
Piernas
Est. 61 min
9 exercises
Barbell Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Wed
Biceps y Triceps
Est. 56 min
8 exercises
Dumbbell Concentration Curl
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Machine Dip
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Thu
Abdominales
Est. 51 min
8 exercises
Machine Ab Crunch
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Stability Ball Trunk Rotation
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
Decline Oblique Crunch
3 Sets x 10 Reps
Fri
Hombros y Antebrazos
Est. 54 min
8 exercises
Machine Shoulder Press
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 10 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
3 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 10 Reps
