Calidosa
General
Beginner
Machine strength
Plan Details
The Calidosa routine by Hydrargyrus is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Diseñada para ser calidoso
Routine detail
Day 1
Cuadriceps, Pantorrilla, Nalga
Est. 108 min
11 exercises
Elliptical Training
1 Set
Machine Seated Leg Curl
3 Sets x 20 Reps
Machine Leg Extension
3 Sets x 20 Reps
Hack Squat
3 Sets x 20 Reps
Hack Calf Raise
3 Sets x 20 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 20 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Cable Hip Abduction
3 Sets x 15 Reps
Barbell Kneeling Squat
3 Sets x 15 Reps
Barbell Glute Bridge
3 Sets x 15 Reps
Elliptical Training
1 Set
Day 2
Biceps, Pecho, Nalga
Est. 113 min
11 exercises
Treadmill Running
1 Set
Cable Pulldown Bicep Curl
3 Sets x 15 Reps
Cable Squat Curl
3 Sets x 15 Reps
Deadlift to Bicep Curl
3 Sets x 15 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 30 Reps
Cable Cross-Over
3 Sets x 15 Reps
Barbell Decline Bench Press (Wide Grip)
3 Sets x 15 Reps
Cable Lower Chest Raise
3 Sets x 15 Reps
Barbell Bench Press (Wide Grip)
3 Sets x 15 Reps
Machine Single-Leg Press
3 Sets x 30 Reps
Elliptical Training
1 Set
Day 3
Triceps, Espalda, Cuadriceps
Est. 105 min
11 exercises
Elliptical Training
1 Set
Machine Dip
3 Sets x 15 Reps
Dip
3 Sets x 15 Reps
Cable High Pulley Tricep Extension
3 Sets x 15 Reps
Cable One-Arm Tricep Extension
3 Sets x 15 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 15 Reps
Cable Elevated Row
3 Sets x 15 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 15 Reps
Back Hyperextension
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Elliptical Training
1 Set
Day 4
Biceps, Antebrazo, Pantorrilla
Est. 98 min
11 exercises
Elliptical Training
1 Set
Cable Rope Hammer Curl
3 Sets x 15 Reps
Cable One-Arm High Curl
3 Sets x 15 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 15 Reps
Preacher Curl Machine
3 Sets x 15 Reps
Dumbbell Seated Wrist Curl
3 Sets x 15 Reps
Dumbbell Reverse Concentration Curl
3 Sets x 15 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 15 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Elliptical Training
1 Set
Day 5
Hombros, Espalda, Pecho
Est. 130 min
14 exercises
Elliptical Training
1 Set
Machine Shoulder Press
3 Sets x 15 Reps
Dumbbell Seated Alternating Arnold Press
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Machine Reverse Fly
3 Sets x 15 Reps
Barbell Good Morning
3 Sets x 15 Reps
Cable V Bar Pulldown
3 Sets x 15 Reps
Cable V-Bar Row
3 Sets x 15 Reps
Pull-Up (Hammer Grip)
3 Sets x 15 Reps
Machine Bench Press
3 Sets x 15 Reps
Machine Fly
3 Sets x 15 Reps
Barbell Decline Bench Press
3 Sets x 15 Reps
Barbell Incline Bench Press
3 Sets x 15 Reps
Elliptical Training
1 Set
