Memo 3ra fase
General
Advanced
Machine strength
Plan Details
The Memo 3ra fase routine by rolonro is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.
Tu rutina compadre
Routine detail
Day 8
2 pecho & tricep
Est. 0 min
32 exercises
Barbell Incline Bench Press
1 Set x 15 Reps
Cable Tricep Pushdown (Rope)
1 Set x 15 Reps
Barbell Incline Bench Press
1 Set x 15 Reps
Cable Tricep Pushdown (Rope)
1 Set x 15 Reps
Barbell Incline Bench Press
1 Set x 15 Reps
Cable Tricep Pushdown (Rope)
1 Set x 15 Reps
Barbell Bench Press
1 Set x 15 Reps
Cable High Pulley Tricep Extension
1 Set x 15 Reps
Barbell Bench Press
1 Set x 12 Reps
Cable High Pulley Tricep Extension
1 Set x 12 Reps
Barbell Bench Press
1 Set x 10 Reps
Cable High Pulley Tricep Extension
1 Set x 10 Reps
Barbell Bench Press
1 Set x 8 Reps
Cable High Pulley Tricep Extension
1 Set x 8 Reps
Barbell Bench Press
1 Set x 6 Reps
Cable High Pulley Tricep Extension
1 Set x 6 Reps
Dumbbell close press
1 Set x 8 Reps
Dumbbell Tricep Extension
1 Set x 8 Reps
Dumbbell close press
1 Set x 8 Reps
Dumbbell Tricep Extension
1 Set x 8 Reps
Dumbbell close press
1 Set x 8 Reps
Dumbbell Tricep Extension
1 Set x 8 Reps
Dumbbell close press
1 Set x 8 Reps
Dumbbell Tricep Extension
1 Set x 8 Reps
Cable Mid Chest Crossover
1 Set x 21 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
1 Set x 21 Reps
Cable Mid Chest Crossover
1 Set x 21 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
1 Set x 21 Reps
Cable Mid Chest Crossover
1 Set x 21 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
1 Set x 21 Reps
Push-Up
1 Set x 99 Reps
Dip
1 Set x 99 Reps
Day 8
3 espalda & bicep
Est. 0 min
31 exercises
Cable Lat Pulldown (Wide Grip)
1 Set x 15 Reps
Dumbbell Seated Bicep Curl
1 Set x 15 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 15 Reps
Dumbbell Seated Bicep Curl
1 Set x 15 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 15 Reps
Dumbbell Seated Bicep Curl
1 Set x 15 Reps
Dumbbell Incline Bench Row
1 Set x 15 Reps
Cable Bicep Curl
1 Set x 15 Reps
Dumbbell Incline Bench Row
1 Set x 12 Reps
Cable Bicep Curl
1 Set x 12 Reps
Dumbbell Incline Bench Row
1 Set x 10 Reps
Cable Bicep Curl
1 Set x 10 Reps
Dumbbell Incline Bench Row
1 Set x 8 Reps
Cable Bicep Curl
1 Set x 8 Reps
Dumbbell Incline Bench Row
1 Set x 6 Reps
Cable Bicep Curl
1 Set x 6 Reps
T Bar Row
1 Set x 8 Reps
Dumbbell Hammer Curl
1 Set x 8 Reps
T Bar Row
1 Set x 8 Reps
Dumbbell Hammer Curl
1 Set x 8 Reps
T Bar Row
1 Set x 8 Reps
Dumbbell Hammer Curl
1 Set x 8 Reps
T Bar Row
1 Set x 8 Reps
Dumbbell Hammer Curl
1 Set x 8 Reps
Cable Front Lat Pulldown (Close Grip)
1 Set x 21 Reps
EZ Bar Curl
1 Set x 21 Reps
Cable Front Lat Pulldown (Close Grip)
1 Set x 21 Reps
EZ Bar Curl
1 Set x 21 Reps
Cable Front Lat Pulldown (Close Grip)
1 Set x 21 Reps
EZ Bar Curl
1 Set x 21 Reps
Weighted Pull-Up
1 Set x 99 Reps
Day 8
4 Hombros
Est. 0 min
19 exercises
Dumbbell Lateral Raise
1 Set x 15 Reps
Weight Plate Front Raise
1 Set x 15 Reps
Dumbbell Lateral Raise
1 Set x 15 Reps
Weight Plate Front Raise
1 Set x 15 Reps
Dumbbell Lateral Raise
1 Set x 15 Reps
Weight Plate Front Raise
1 Set x 15 Reps
Leverage Shoulder Press
1 Set x 15 Reps
Barbell Upright Row
1 Set x 15 Reps
Leverage Shoulder Press
1 Set x 12 Reps
Barbell Upright Row
1 Set x 12 Reps
Leverage Shoulder Press
1 Set x 10 Reps
Barbell Upright Row
1 Set x 10 Reps
Leverage Shoulder Press
1 Set x 8 Reps
Barbell Upright Row
1 Set x 8 Reps
Leverage Shoulder Press
1 Set x 6 Reps
Barbell Upright Row
1 Set x 6 Reps
Dumbbell Seated Press (Palms In)
4 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 21 Reps
Handstand Push-Up
1 Set x 99 Reps
Day 8
1 Pierna
Est. 0 min
18 exercises
Smith Machine Bulgarian Split Squat
1 Set x 15 Reps
Machine Calf Raise
1 Set x 15 Reps
Smith Machine Bulgarian Split Squat
1 Set x 15 Reps
Machine Calf Raise
1 Set x 15 Reps
Smith Machine Bulgarian Split Squat
1 Set x 18 Reps
Machine Calf Raise
1 Set x 15 Reps
Barbell Squat
1 Set x 15 Reps
Machine Seated Calf Raise
1 Set x 15 Reps
Barbell Squat
1 Set x 12 Reps
Machine Seated Calf Raise
1 Set x 12 Reps
Barbell Squat
1 Set x 10 Reps
Machine Seated Calf Raise
1 Set x 10 Reps
Barbell Squat
1 Set x 8 Reps
Machine Seated Calf Raise
1 Set x 8 Reps
Barbell Squat
1 Set x 6 Reps
Machine Seated Calf Raise
1 Set x 6 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Extension
3 Sets x 21 Reps
