Torso - Pierna
General
Intermediate
Machine strength
Plan Details
The Torso - Pierna routine by Ferchu893 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Torso liviano
Est. 97 min
13 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
V Bar Pull-Up
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Cable Rope Seated Crossover Row
3 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Estiramientos Pecho
1 Set
Estiramientos Espalda
1 Set
Estiramientos Hombro
1 Set
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Tue
Pierna pesado
Est. 78 min
11 exercises
Barbell Squat
3 Sets x 6 Reps
Barbell Deadlift
3 Sets x 4 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 10 Reps
Estiramientos Pierna
1 Set
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Machine Calf Press
3 Sets x 12 Reps
Estiramientos Gemelos
1 Set
Rodillas TRX
3 Sets x 10 Reps
Plank
3 Sets
Wed
REST DAY - Forearms
Est. 20 min
2 exercises
Wrist Roller
5 Sets x 15 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 15 Reps
Thu
Torso pesado
Est. 84 min
12 exercises
Barbell Bench Press
4 Sets x 6 Reps
Weighted Pull-Up
3 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Barbell Shoulder Press
3 Sets x 6 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 6 Reps
Machine Incline Chest Press
3 Sets x 12 Reps
Estiramientos Pecho
1 Set
Estiramientos Espalda
1 Set
Estiramientos Hombro
1 Set
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Fri
Pierna liviano
Est. 80 min
11 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 10 Reps
Estiramientos Pierna
1 Set
Machine Seated Calf Raise
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 15 Reps
Machine Calf Press
3 Sets x 15 Reps
Estiramientos Gemelos
1 Set
Rodillas TRX
3 Sets x 10 Reps
Plank
3 Sets
