FULL BODY ROCKA
General
Intermediate
Barbell
Plan Details
The FULL BODY ROCKA routine by A.Roca is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
I ENF. PECHO
Est. 70 min
8 exercises
Chin-Up with Knee Raise
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Dumbbell Decline Press
4 Sets x 10 Reps
Dumbbell Seated Alternating Shoulder Press
4 Sets x 10 Reps
Barbell Tricep Extension (Supine)
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Barbell Squat
4 Sets x 10 Reps
Day 2
II ENF. HOMBROS - PIERNAS
Est. 67 min
8 exercises
Barbell Deadlift
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Barbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Barbell Squat
4 Sets x 10 Reps
Barbell Standing Calf Raise
4 Sets x 10 Reps
Day 3
III ENF. ESPALDA
Est. 69 min
8 exercises
Pull-Up
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Push-Up
4 Sets x 10 Reps
Barbell Shoulder Press
4 Sets x 10 Reps
Barbell Tricep Extension (Supine)
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Barbell Squat
4 Sets x 10 Reps
Day 4
IV ENF. BRAZOS
Est. 71 min
8 exercises
Dumbbell One-Arm Row
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Barbell Squat
4 Sets x 10 Reps
Day 5
ABS
Est. 43 min
8 exercises
Crunch
3 Sets x 8 Reps
Bent Knee Hip Raise
3 Sets x 8 Reps
Bench Rotational Crunch
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Cross Body Crunch
3 Sets x 8 Reps
Bench Crunch
3 Sets x 8 Reps
Hip Raise
3 Sets x 8 Reps
