mayra
Cutting
Intermediate
Dumbbell
Plan Details
The mayra routine by diegoh21 is a 4 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Mon
pierna ( gluteo quads y femoral)
Est. 61 min
9 exercises
Barbell Hip Thrust
3 Sets x 8 Reps
Glute Kickback
3 Sets x 8 Reps
Single-Leg Glute Bridge
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Side Step-Up
3 Sets x 8 Reps
Tue
pecho y bicep
Est. 67 min
10 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Dumbbell Incline Fly With A Twist
3 Sets x 8 Reps
Cable Rope Pullover (Supine)
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 8 Reps
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Wed
espalda y tricep
Est. 58 min
9 exercises
Cable Seated Row
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Thu
pierna baja y hombro
Est. 62 min
10 exercises
Machine Seated Calf Raise
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Single-Leg Calf Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Plank
3 Sets
Sit-Up
3 Sets x 8 Reps
Cross Body Crunch
3 Sets x 8 Reps
