new Umberto
General
Beginner
None
Plan Details
The new Umberto routine by Umberto0090 is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
questa è una routine per avere un bull completo ,con esercizi ad alta frequenza e in mono frequenza con tut pesante
Routine detail
Day 1
petto e tric
Est. 52 min
7 exercises
Dumbbell Bench Press
4 Sets x 6 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Cable High Cross-Over
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Machine Assisted Dip
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Day 2
schiena e bicip
Est. 60 min
7 exercises
Machine Lat Pulldown
4 Sets x 8 Reps
T Bar Prone Row
3 Sets x 8 Reps
Cable One-Arm Seated Row
3 Sets x 30 Reps
Cable Reverse Fly
3 Sets x 12 Reps
Smith Machine Shrug
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Cable One-Arm Bicep Curl
3 Sets x 10 Reps
Day 3
gambe e addome
Est. 64 min
9 exercises
Machine Hip Adduction
3 Sets x 10 Reps
Barbell Deadlift
4 Sets x 5 Reps
Machine Leg Press
4 Sets x 6 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Kneeling Leg Curl
3 Sets x 10 Reps
Calf Press On Leg Press
5 Sets x 10 Reps
Smith Machine Shoulder Press
3 Sets x 10 Reps
Plank
3 Sets
Crunch
3 Sets x 8 Reps
Day 4
spalle e richiami
Est. 65 min
9 exercises
Barbell Military Press
4 Sets x 6 Reps
Cable Lateral Raise
4 Sets x 10 Reps
Cable Reverse Fly
3 Sets x 12 Reps
Cable Rear Lateral Raise
3 Sets x 12 Reps
Leverage Shoulder Press
3 Sets x 10 Reps
Machine Inner Chest Press
2 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
