Rutina Dic 2022

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2 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Rutina de 3 dias para tonificacion y ganancia muscular. Ritmo rápido para ayudar a perder grasa durante el entrenamiento. 2 dias de piscina.

Abs + Espalda + Triceps + Piscina 13 exercises, 53 mins

Treadmill Running	1x0 reps • 900s	rest: 0s
V-Up	3x10 reps • 30s	rest: 30s
Scissor Kick	3x10 reps • 30s	rest: 30s
Alternating Heel Touch	3x10 reps • 30s	rest: 30s
Cable Lat Pulldown (Wide Grip)	3x10 reps • 30s	rest: 30s
Pull-Up	2x10 reps • 30s	rest: 30s
Cable Elevated Row	4x10 reps • 30s	rest: 30s
Back Hyperextension	4x10 reps • 30s	rest: 30s
Cable Shoulder Extension	3x10 reps • 30s	rest: 30s
Cable Rope High Pulley Tricep Extension	3x10 reps • 30s	rest: 30s
Dumbbell Seated Tricep Press	3x10 reps • 30s	rest: 30s
Cable Tricep Kickback	3x10 reps • 30s	rest: 30s
Swimming	1x0 reps	rest: 0s

Pecho + Hombros + Biceps 12 exercises, 57 mins

Elliptical Training	1x0 reps • 900s	rest: 0s
Barbell Bench Press	4x10 reps • 30s	rest: 30s
Dumbbell Incline Bench Press	4x10 reps • 30s	rest: 30s
Cable Cross-Over	4x10 reps • 30s	rest: 30s
Push-Up	2x20 reps • 30s	rest: 30s
Smith Machine Shoulder Press	4x10 reps • 30s	rest: 30s
Dumbbell Lateral Raise	4x10 reps • 30s	rest: 30s
Machine Reverse Fly	3x10 reps • 30s	rest: 30s
Barbell Upright Row	4x10 reps • 30s	rest: 30s
Barbell Preacher Curl	4x10 reps • 30s	rest: 30s
Dumbbell Bicep Curl	3x10 reps • 30s	rest: 30s
Cable Rope Hammer Curl	3x10 reps • 30s	rest: 30s

Abs + Piernas + Piscina 12 exercises, 53 mins

Walking	1x0 reps • 900s	rest: 0s
Stability Ball Hand and Foot Exchange	3x10 reps • 30s	rest: 30s
Dumbbell Side Bend	3x10 reps • 30s	rest: 30s
Smith Machine Squat	4x10 reps • 30s	rest: 30s
Machine Leg Extension	4x10 reps • 30s	rest: 30s
Machine Hip Abduction	4x10 reps • 30s	rest: 30s
Dumbbell Walking Lunge	3x20 reps • 30s	rest: 30s
Band Hip Lift	3x20 reps • 30s	rest: 30s
Machine Leg Curl (Prone)	4x10 reps • 30s	rest: 30s
Kettlebell Single-Leg Deadlift	3x10 reps • 30s	rest: 30s
Machine Seated Calf Raise	3x10 reps • 30s	rest: 30s
Swimming	1x0 reps	rest: 0s