Rutiana 3 dias fullbody + cardio
Cutting
Intermediate
Machine strength
Plan Details
The Rutiana 3 dias fullbody + cardio routine by sensor is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Day 1
Fullbody dia 1
Est. 98 min
11 exercises
Indoor Cycling
1 Set
Dumbbell Bench Press
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Preacher Curl Machine
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Hack Squat
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Step Machine
1 Set
Day 2
Cardio abdominal
Est. 63 min
2 exercises
Elliptical Training
1 Set
Walking
1 Set
Day 3
Fullbody dia 3
Est. 106 min
12 exercises
Elliptical Training
1 Set
Machine Leg Press (Narrow Stance)
3 Sets x 15 Reps
Dumbbell Lunge
3 Sets x 15 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 15 Reps
Barbell Kneeling Squat
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Machine Deltoid Raise
3 Sets x 15 Reps
Dumbbell Seated Alternating Hammer Curl
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Indoor Cycling
1 Set
Day 4
Cardio abdominal
Est. 63 min
2 exercises
Elliptical Training
1 Set
Walking
1 Set
Day 9
Fullbody dia 5
Est. 100 min
11 exercises
Step Machine
1 Set
Machine Bench Press
3 Sets x 15 Reps
Machine Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Kettlebell Front Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Elliptical Training
1 Set
