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4 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Rutina perfecta si tienes una barra de dominadas y unas mancuernas. Para gente que quiera ponerse en forma desde casa. se puede progresar agregando pesos a esta.

Ir intercalando un dia de pierna con otro de tren superior.

Day 8
Day 8
Day 8
Day 8
Day 9

Tren inferior 1 6 exercises, 51 mins

Dumbbell Lunge	4x8 reps	rest: 60s
Mountain Climber	4x20 reps	rest: 60s
Prisoner Squat	4x12 reps	rest: 60s
Dumbbell Calf Raise	4x15 reps	rest: 60s
Single-Leg Glute Bridge	4x10 reps	rest: 60s
Plank	4x8 reps	rest: 60s

Tren inferior 2 6 exercises, 54 mins

Dumbbell Squat	4x10 reps	rest: 60s
Jump Squat	4x12 reps	rest: 60s
Glute Kickback	4x15 reps	rest: 60s
Bodyweight Lunge	8x5 reps	rest: 60s
Hanging Leg Raise	4x7 reps	rest: 60s
Band Hip Lift	4x10 reps	rest: 60s

Tren superior 1 6 exercises, 46 mins

Pull-Up	4x5 reps	rest: 60s
Chin-Up	4x5 reps	rest: 60s
Dumbbell Alternating Hammer Curl	4x10 reps	rest: 60s
Leg Pull-In	4x8 reps	rest: 60s
Hanging Knee Raise	4x8 reps	rest: 60s
	4x10 reps	rest: 60s

Tren superior 2 6 exercises, 43 mins

	5x3 reps	rest: 60s
	5x3 reps	rest: 60s
	4x10 reps	rest: 60s
	4x7 reps	rest: 60s
	4x8 reps	rest: 60s
Hanging Leg Raise	4x8 reps	rest: 60s

tren superior 3 6 exercises, 45 mins

Dumbbell Shoulder Shrug	4x10 reps	rest: 60s
Single-Leg Push-Up	4x10 reps	rest: 60s
Push-Up (Wide Hand)	4x12 reps	rest: 60s
Weighted Pull-Up	4x3 reps	rest: 60s
Bench Push-Up	4x8 reps	rest: 60s
	4x5 reps	rest: 60s