2016 FULL BODY
General
Advanced
Barbell
Plan Details
The 2016 FULL BODY routine by A.Roca is a 3 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
ENFASIS PECHO
Est. 43 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Wed
ENFASIS ESPALDA
Est. 42 min
7 exercises
Pull-Up
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Bench Oblique Crunch
3 Sets x 8 Reps
Fri
ENFASIS PIERNA
Est. 44 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
