Evolucion
Cutting
Intermediate
Dumbbell
Plan Details
The Evolucion routine by andresmusicaful is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Una rutina casi completa que podras realizar si cumples los tiempos en menos de 2 horas. Hecha para disminuir el indice de grasa corporal y aumentar tu masa magra.
Routine detail
Mon
Pecho, Biceps
Est. 73 min
10 exercises
Treadmill Running
1 Set
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly With A Twist
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Curl de biceps con Barra y agarre en pronacion
4 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Up)
4 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Down)
4 Sets x 10 Reps
Tue
Espalda, Teiceps, hombros
Est. 72 min
10 exercises
Treadmill Running
1 Set
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Elevated Row
4 Sets x 10 Reps
Cable One-Arm Rotational Row
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 10 Reps
Extension de triceps en polea alta en supinacion
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Wed
Pierna
Est. 65 min
9 exercises
Treadmill Running
1 Set
Barbell Squat
4 Sets x 10 Reps
Smith Machine Split Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Thu
Pecho, Biceps, Antebrazo
Est. 66 min
9 exercises
Treadmill Running
1 Set
Barbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Cable Bicep Curl
4 Sets x 10 Reps
Curl de biceps con Barra y agarre en pronacion
4 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
4 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Up)
4 Sets x 10 Reps
Fri
Espalda, Triceps, Hombros
Est. 73 min
10 exercises
Treadmill Running
1 Set
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Incline Bench Pull
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension (Reverse Grip)
4 Sets x 10 Reps
Extension de triceps en polea alta en supinacion
4 Sets x 10 Reps
Dumbbell Alternating Lateral Raise
4 Sets x 10 Reps
Barbell Shoulder Press
4 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
