Vamos a enflacar
Cutting
Intermediate
Machine strength
Plan Details
The Vamos a enflacar routine by Ceivans is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Para marcar y quemar grasa.
Routine detail
Mon
Pierna y abs.
Est. 110 min
11 exercises
Barbell Squat
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 20 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Calf Press
3 Sets x 15 Reps
Elliptical Training
1 Set
Machine Leg Press
3 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Decline Bench Ab Reach
3 Sets x 20 Reps
Tue
Espalda y abs.
Est. 115 min
11 exercises
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 15 Reps
Back Hyperextension
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Recumbent Bike
1 Set
T Bar Row
3 Sets x 15 Reps
Bench Leg Raise (Supine)
3 Sets x 20 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 15 Reps
Leverage Machine Iso Row
3 Sets x 15 Reps
Crunch
3 Sets x 30 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Wed
Pecho y abs.
Est. 99 min
9 exercises
Dumbbell Fly
3 Sets x 15 Reps
Hanging Knee Raise
3 Sets x 20 Reps
Barbell Decline Bench Press
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Barbell Bench Press
3 Sets x 15 Reps
Machine Fly
3 Sets x 15 Reps
Elliptical Training
1 Set
Dumbbell Incline Fly
3 Sets x 15 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
Thu
Hombro y abs.
Est. 67 min
8 exercises
Dumbbell Alternating Front Raise
3 Sets x 15 Reps
Leg Pull-In
3 Sets x 20 Reps
Dumbbell Bent-Over Raise
3 Sets x 15 Reps
Decline Bench Ab Reach
3 Sets x 20 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Cable Deltoid Raise
3 Sets x 15 Reps
Barbell Shoulder Press
3 Sets x 15 Reps
Weight Plate Front Raise
3 Sets x 15 Reps
Fri
Biceps, trices y abs.
Est. 135 min
13 exercises
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
Dumbbell Tate Press
3 Sets x 15 Reps
Decline Bench Weighted Twist
3 Sets x 30 Reps
Preacher Curl Machine
3 Sets x 15 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 15 Reps
Crunch
3 Sets x 30 Reps
Dumbbell Concentration Curl
3 Sets x 15 Reps
Dumbbell Tricep Extension
3 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Recumbent Bike
1 Set
