Rutina de entrenamiento de 5 días
Cutting
Intermediate
Bands
Plan Details
The Rutina de entrenamiento de 5 días routine by IantraLazarovSnchez is a 10 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
El objetivo de la rutina es bajar nuestro % de grasa al máximo y disminuir líquidos, manteniendo nuestra masa muscular.. Consta de 5 días en dos versiones diferentes (ejercicios de gimnasio, con más equipamiento y ejercicios más caseros, con menos equipamiento). Ambas tienen dos días con ejercicios de cardio (duración= media hora)
Routine detail
Mon
Brazo/Pecho (Gimnasio)
7 exercises
Band Bench Press
3 Sets x 5 Reps
Machine Fly
3 Sets x 10 Reps
Cable Internal Rotation
4 Sets x 15 Reps
Barbell High Front Raise
3 Sets x 10 Reps
EZ Bar Decline Tricep Extension
3 Sets x 10 Reps
Band Reverse Fly
2 Sets x 120 Reps
Barbell Wrist Curl (Palms Up)
2 Sets x 5 Reps
Mon
Brazos/Pecho (casa)
7 exercises
Push-Up
2 Sets x 10 Reps
Kettlebell Alternating Floor Press
3 Sets x 15 Reps
Barbell Push Press
3 Sets x 15 Reps
Dumbbell Seated Alternating Arnold Press
2 Sets x 10 Reps
Tricep Stretch
3 Sets x 15 Reps
Tricep Push-Up
2 Sets x 15 Reps
EZ Bar Curl (Reverse Grip)
2 Sets x 10 Reps
Tue
Cardio (Gimnasio)
1 exercise
Treadmill Running
2 Sets
Tue
Cardio (casa)
1 exercise
Running
1 Set
Wed
Tronco (casa)
5 exercises
Back Hyperextension
3 Sets x 15 Reps
Barbell Behind the Back Shrug
3 Sets x 8 Reps
Barbell Curl
3 Sets x 10 Reps
Kettlebell Windmill
3 Sets x 8 Reps
Barbell Seated Twist
2 Sets x 10 Reps
Wed
Tronco (Gimnasio)
5 exercises
Dumbbell One-Arm Rear Row (Prone)
3 Sets x 10 Reps
Weight Plate Shrug
2 Sets x 20 Reps
Band Alternating Bicep Curl
4 Sets x 20 Reps
Dumbbell Incline Alternating Hammer Curl
4 Sets x 10 Reps
Band Sit-Up
3 Sets x 10 Reps
Thu
Cardio2 (casa)
1 exercise
Road Cycling
1 Set
Thu
Cardio2 (Gimnasio)
1 exercise
Indoor Cycling
1 Set
Fri
Piernas (Gimnasio) Viernes
6 exercises
Barbell Lateral Lunge
3 Sets x 10 Reps
Reverse Hyper (Flat Bench)
3 Sets x 10 Reps
Barbell Hack Squat
3 Sets x 15 Reps
Box Side to Side Shuffle
3 Sets x 20 Reps
Peroneal Stretch
3 Sets x 20 Reps
Hack Single-Leg Calf Raise
3 Sets x 10 Reps
Fri
Piernas (casa)
6 exercises
Barbell Lateral Lunge
2 Sets x 10 Reps
Reverse Hyper (Flat Bench)
2 Sets x 15 Reps
Barbell Clean
2 Sets x 10 Reps
Barbell Hang Clean
2 Sets x 10 Reps
Single-Leg Donkey Calf Raise
2 Sets x 10 Reps
Band Calf Raise
2 Sets x 10 Reps
