Sergio Planing Nov.22
General
Advanced
Machine strength
Plan Details
The Sergio Planing Nov.22 routine by sergvs40 is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.
Entrenamiento completo de cuerpo, en una hora, para cuatro días por semana e incluyendo algo de ejercicio cardio-vascular de 20min.
Routine detail
Mon
ESPALDA
Est. 66 min
6 exercises
Cable Seated Row
4 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 10 Reps
Barbell Incline Bench Row
4 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Recumbent Bike
1 Set
Tue
PECHO
Est. 64 min
6 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press (Hammer Grip)
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Parallel Bar Leg Raise
4 Sets x 10 Reps
Elliptical Training
1 Set
Thu
PIERNAS
Est. 63 min
7 exercises
Barbell Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Cable Standing Leg Curl
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Fri
BRAZOS
Est. 65 min
10 exercises
Dumbbell One-Arm Lateral Raise
3 Sets x 8 Reps
Smith Machine Shoulder Press (Close Grip)
3 Sets x 8 Reps
Cable Bent-Over Lateral Pulley
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
EZ Bar Close Grip Curl
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Incline Tricep Extension
3 Sets x 8 Reps
