Rutina Numero 1 "The Beggining"
General
Intermediate
Machine strength
Plan Details
The Rutina Numero 1 "The Beggining" routine by kmas15 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Pecho y Biceps
Est. 76 min
8 exercises
Barbell Bench Press
2 Sets x 15 Reps
Dumbbell Incline Fly
4 Sets x 15 Reps
Dumbbell Decline Bench Press
4 Sets x 15 Reps
Leverage Incline Chest Press
4 Sets x 15 Reps
Cable Cross-Over
4 Sets x 15 Reps
Barbell Curl
3 Sets x 15 Reps
Cable Rope Hammer Curl
3 Sets x 15 Reps
Dumbbell Concentration Curl
3 Sets x 15 Reps
Tue
Espalda y Triceps
Est. 79 min
8 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Cable Seated Row
4 Sets x 15 Reps
Dumbbell One-Arm Row
4 Sets x 15 Reps
Leverage Machine High Row
4 Sets x 15 Reps
Barbell Deadlift
4 Sets x 15 Reps
Dumbbell Seated Tricep Press
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
EZ Bar Tricep Extension
3 Sets x 15 Reps
Wed
Piernas
Est. 86 min
8 exercises
Barbell Squat
4 Sets x 15 Reps
Machine Leg Press
4 Sets x 15 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Dumbbell Plie Squat
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 25 Reps
Calf Press On Leg Press
4 Sets x 25 Reps
Thu
Hombros y Trapecios
Est. 42 min
4 exercises
Barbell Shrug
4 Sets x 15 Reps
Dumbbell Shoulder Shrug
4 Sets x 15 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 15 Reps
Barbell Shoulder Press
4 Sets x 15 Reps
Any
Workout 5
Est. 0 min
0 exercises
This day is empty
