Lucho
General
Beginner
Dumbbell
Plan Details
The Lucho routine by luchomillestone is a 9 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Pecho, Hombro, Triceps 1
Est. 88 min
10 exercises
Treadmill Running
1 Set
Machine Fly
3 Sets x 20 Reps
Machine Bench Press
3 Sets x 20 Reps
Dumbbell Incline Press on Stability Ball
3 Sets x 20 Reps
Dumbbell Cuban Press
3 Sets x 20 Reps
Dumbbell Front Raise
3 Sets x 20 Reps
Dumbbell Lateral Raise
3 Sets x 20 Reps
Dumbbell One-Arm Arnold Press
3 Sets x 20 Reps
Machine Tricep Extension
3 Sets x 20 Reps
Parallel Bar Hip Raise
3 Sets x 20 Reps
Tue
Espalda, Biceps
Est. 80 min
10 exercises
Treadmill Running
1 Set
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Dumbbell High Curl
4 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
Wed
Pierna Abdomen
Est. 81 min
10 exercises
Treadmill Running
1 Set
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Dumbbell Squat
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Hack Calf Raise
3 Sets x 12 Reps
Hack Squat
3 Sets x 12 Reps
Air Bike
3 Sets x 12 Reps
Plank
3 Sets
Parallel Bar Hip Raise
3 Sets x 12 Reps
Thu
Hombros y Brazos
Est. 70 min
10 exercises
Treadmill Running
1 Set
Machine Reverse Fly
3 Sets x 12 Reps
Leverage Shoulder Press
3 Sets x 12 Reps
Weight Plate Front Raise
3 Sets x 12 Reps
Weight Plate High Front Raise
3 Sets x 12 Reps
Weight Plate Shrug
3 Sets x 12 Reps
Machine Hammer Curl
3 Sets x 12 Reps
Machine Bicep Curl (Reverse Grip)
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Parallel Bar Hip Flexion
3 Sets x 12 Reps
Fri
Pecho, Espalda y Abdomen
Est. 82 min
12 exercises
Treadmill Running
1 Set
Barbell Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Machine Bench Press
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
EZ Bar Bent-Over Row (Reverse Grip)
3 Sets x 12 Reps
Cable Upper Row
3 Sets x 12 Reps
Climber Pull-Up
3 Sets x 12 Reps
Plank
3 Sets
Stability Ball Trunk Rotation
3 Sets x 12 Reps
Crunch
3 Sets x 12 Reps
Any
Casa 1
Est. 64 min
7 exercises
Tricep Push-Up
3 Sets x 12 Reps
Air Bike
3 Sets x 12 Reps
Plank
3 Sets
Weight Plate Front Raise
3 Sets x 12 Reps
Clap Push-Up
3 Sets x 12 Reps
Weight Plate Reverse Curl
3 Sets x 12 Reps
Running
1 Set
Any
italy
Est. 184 min
23 exercises
Treadmill Running
1 Set
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Dumbbell Rotational Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Alternating Seated Curl
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell High Curl
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Dumbbell Lunge Tricep Extension
3 Sets x 10 Reps
Dumbbell Incline Tricep Extension
3 Sets x 12 Reps
Tricep Side Stretch
4 Sets x 12 Reps
Tricep Stretch
4 Sets x 12 Reps
Plank
4 Sets
Air Bike
3 Sets x 12 Reps
Stability Ball Crunch
3 Sets x 12 Reps
Dumbbell Forward Lunge with Bicep Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
Any
Casa 2
Est. 6 min
1 exercise
Weight Plate High Front Raise
3 Sets x 12 Reps
Any
running
Est. 32 min
1 exercise
Running
1 Set
