A.Roca
4 DIAS
General
Intermediate
Dumbbell
Plan Details
The 4 DIAS routine by A.Roca is a 5 day workout plan. It is a intermediate level plan to achieve general fitness goals.
Day 1
Day 2
Day 3
Day 4
Day 5
PECHO - TRICEPS
Est time: 80 min
13 exercises
Barbell Bench Press
Chest
Sets
3
Reps
8
Interval
00:00
Rest Time
00:50
Barbell Incline Bench Press
Chest
Sets
3
Reps
8
Interval
00:00
Rest Time
00:50
Push-Up
Chest
Sets
3
Reps
8
Interval
00:00
Rest Time
00:50
Dumbbell Bench Press
Chest
Sets
3
Reps
8
Interval
00:00
Rest Time
00:50
Barbell Decline Bench Press
Chest
Sets
3
Reps
8
Interval
00:00
Rest Time
00:50
Dumbbell Fly
Chest
Sets
3
Reps
8
Interval
00:00
Rest Time
00:50
Dumbbell Pullover
Chest
Sets
3
Reps
8
Interval
00:00
Rest Time
00:50
Bench Dip
Triceps
Sets
3
Reps
8
Interval
00:00
Rest Time
00:50
Dumbbell Alternating Tricep Extension
Triceps
Sets
3
Reps
8
Interval
00:00
Rest Time
00:50
Dumbbell Alternating Tricep Kickback
Triceps
Sets
3
Reps
8
Interval
00:00
Rest Time
00:50
Dumbbell One-Arm Tricep Kickback
Triceps
Sets
3
Reps
8
Interval
00:00
Rest Time
00:50
Dumbbell Seated One-Arm Tricep Extension
Triceps
Sets
3
Reps
8
Interval
00:00
Rest Time
00:50
Barbell Tricep Extension (Supine)
Triceps
Sets
3
Reps
8
Interval
00:00
Rest Time
00:50
