ydnacp
YDNACP - MALE
AUTOPLAY
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The YDNACP - MALE routine by ydnacp is a 5 day workout plan. It is a intermediate level plan to achieve general fitness goals.
Plan Description
Rotina feita para um grupo de amigos. ...
Day 1
Day 2
Day 3
Day 4
Day 5
PEITO - ABDOMEN
Est time: 146 min
17 exercises
Running
Cardio
Sets
0
Reps
0
Interval
00:00
Rest Time
00:15
Barbell Bench Press
Chest
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
Machine Fly
Chest
Sets
4
Reps
8
Interval
00:00
Rest Time
01:00
Barbell Incline Bench Press
Chest
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
Dumbbell Fly
Chest
Sets
4
Reps
8
Interval
00:00
Rest Time
01:00
Barbell Decline Bench Press
Chest
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
Dumbbell Decline Press
Chest
Sets
4
Reps
8
Interval
00:00
Rest Time
01:00
Cable Cross-Over
Chest
Sets
4
Reps
8
Interval
00:00
Rest Time
01:00
Dumbbell Pullover
Chest
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
Machine Ab Crunch
Abs
Sets
4
Reps
15
Interval
00:00
Rest Time
01:00
Abdominal Pendulum
Abs
Sets
4
Reps
15
Interval
00:00
Rest Time
01:00
Machine Back Extension
Back
Sets
4
Reps
15
Interval
00:00
Rest Time
01:00
Plank
Abs
Sets
2
Reps
8
Interval
00:00
Rest Time
01:00
Alternating Heel Touch
Abs
Sets
3
Reps
20
Interval
00:00
Rest Time
01:00
Cross Body Crunch
Abs
Sets
3
Reps
15
Interval
00:00
Rest Time
01:00
Air Bike
Abs
Sets
3
Reps
30
Interval
00:00
Rest Time
01:00
Crunch
Abs
Sets
3
Reps
20
Interval
00:00
Rest Time
01:00
