Torso/Pierna ondulante (Pekerman)
General
Intermediate
Machine strength
Plan Details
The Torso/Pierna ondulante (Pekerman) routine by JoaquinGS is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Torso
Est. 49 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 6 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Day 2
Pierna
Est. 45 min
7 exercises
Barbell Squat
3 Sets x 6 Reps
Barbell Romanian Deadlift
3 Sets x 6 Reps
Machine Leg Press
2 Sets x 15 Reps
Machine Leg Curl (Prone)
2 Sets x 15 Reps
Machine Seated Leg Curl
2 Sets x 15 Reps
Single-Leg Calf Raise
3 Sets x 15 Reps
Plank
3 Sets
Day 3
Torso B
Est. 50 min
7 exercises
Cable Elevated Row
3 Sets x 12 Reps
Oblique Crunch
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 6 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Barbell Military Press
3 Sets x 6 Reps
Day 4
Pierna B
Est. 48 min
7 exercises
Machine Leg Press
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Barbell Deadlift
1 Set x 6 Reps
Bodyweight Calf Raise
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
