Rutina fuerza
General
Intermediate
Machine strength
Plan Details
The Rutina fuerza routine by gcerna is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
rutina de fuerza y fortalecimiento cuerpo completo con enfasis en miembro inferior. agregar 10 a 30 min de cardio al final de la rutina para quemar grasa
Routine detail
Day 1
Workout 1
Est. 55 min
8 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Smith Machine Toe Raise
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Day 2
Workout 2
Est. 41 min
6 exercises
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Dumbbell Alternating Cobra (Stability Ball)
3 Sets x 8 Reps
Day 3
Workout 3
Est. 45 min
7 exercises
Bench Hip Thrust
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Chin-Up (Close Grip)
3 Sets x 8 Reps
Dumbbell One-Arm Fly (Stability Ball)
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Day 4
Workout 4
Est. 46 min
7 exercises
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Day 5
Workout 5
Est. 47 min
7 exercises
Barbell Push Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Weighted Pull-Up
3 Sets x 8 Reps
