Fuerza PPL IA - JEFIT

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Fuerza PPL IA - JEFIT

Fuerza PPL IA banner

Fuerza PPL IA

AUDIO TIP

General

Intermediate

None

Plan Details

The Fuerza PPL IA routine by Elanglu is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.

Semanas Foco Reps (ejercicios principales) Intensidad Descanso 1-4 Hipertrofia 8-12 reps 65-75% 1RM 60-90 seg 5-8 Fuerza 4-6 reps 80-87% 1RM 2-3 min 9 Descarga 8-12 reps (volumen -40%) Misma intensidad Normal 10-12 Potencia 3-5 reps explosivas 85-90% 1RM 3 min 13 Descarga 4-6 reps (volumen -40%) Misma intensidad Normal

Routine detail

Mon

Piernas

Est. 101 min

10 exercises

Treadmill Running Demonstration

Treadmill Running

1 Set

Pilates Demonstration

Pilates

1 Set

Machine Leg Press Demonstration

Machine Leg Press

5 Sets x 6 Reps

Dumbbell Squat Demonstration

Dumbbell Squat

4 Sets x 6 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 15 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

5 Sets x 6 Reps

Dumbbell Romanian Deadlift Demonstration

Dumbbell Romanian Deadlift

4 Sets x 6 Reps

Dumbbell Bulgarian Split Squat Demonstration

Dumbbell Bulgarian Split Squat

3 Sets x 8 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

5 Sets x 15 Reps

Dead Bug Demonstration

Dead Bug

3 Sets x 10 Reps

Tue

Ciclismo Z2

Est. 72 min

1 exercise

Indoor Cycling Demonstration

Indoor Cycling

1 Set

Wed

Push

Est. 109 min

18 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Wrist Circles Demonstration

Wrist Circles

1 Set x 10 Reps

Scalene Stretch Demonstration

Scalene Stretch

1 Set x 10 Reps

Shoulder Rotation Demonstration

Shoulder Rotation

1 Set x 10 Reps

Band Cross-Over Demonstration

Band Cross-Over

1 Set x 10 Reps

Kneeling Thoracic Mobility Demonstration

Kneeling Thoracic Mobility

1 Set x 8 Reps

Dead Bug Demonstration

Dead Bug

1 Set x 8 Reps

Cat Cow Stretch Demonstration

Cat Cow Stretch

1 Set x 8 Reps

Bird Dog Demonstration

Bird Dog

1 Set x 10 Reps

Push-Up Demonstration

Push-Up

1 Set x 15 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

5 Sets x 6 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 6 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 6 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 12 Reps

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

3 Sets x 6 Reps

EZ Bar Tricep Extension Demonstration

EZ Bar Tricep Extension

4 Sets x 6 Reps

Cable One-Arm Tricep Pushdown Demonstration

Cable One-Arm Tricep Pushdown

3 Sets x 12 Reps

Plank Demonstration

Plank

3 Sets

Thu

Z4 Ciclismo

Est. 92 min

1 exercise

Indoor Cycling Demonstration

Indoor Cycling

1 Set

Fri

Pull

Est. 113 min

19 exercises

Rowing Demonstration

Rowing

1 Set

Cat Cow Stretch Demonstration

Cat Cow Stretch

1 Set x 8 Reps

Kneeling Thoracic Mobility Demonstration

Kneeling Thoracic Mobility

1 Set x 8 Reps

Bird Dog Demonstration

Bird Dog

1 Set x 10 Reps

Dead Bug Demonstration

Dead Bug

1 Set x 8 Reps

Stability Ball Back Stretch Demonstration

Stability Ball Back Stretch

1 Set

Band Reverse Fly Demonstration

Band Reverse Fly

1 Set x 10 Reps

Ankle Circles Demonstration

Ankle Circles

1 Set x 10 Reps

Scalene Stretch Demonstration

Scalene Stretch

1 Set x 10 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

1 Set x 15 Reps

Cable Standing Leg Curl Demonstration

Cable Standing Leg Curl

1 Set x 15 Reps

Weighted Pull-Up Demonstration

Weighted Pull-Up

5 Sets x 6 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 6 Reps

Leverage Machine Iso Row Demonstration

Leverage Machine Iso Row

3 Sets x 6 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

3 Sets x 12 Reps

Barbell Curl Demonstration

Barbell Curl

4 Sets x 6 Reps

EZ Bar Preacher Curl (Close Grip) Demonstration

EZ Bar Preacher Curl (Close Grip)

3 Sets x 12 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 6 Reps

Cable Pallof Press with Rotation Demonstration

Cable Pallof Press with Rotation

3 Sets x 12 Reps