rutinas
General
Beginner
Machine strength
Plan Details
The rutinas routine by Felipefrez is a 12 day workout plan. It is a beginner level plan to achieve general fitness goals.
lala
Routine detail
Mon
pecho hombro triceps 1
Est. 94 min
13 exercises
Barbell Bench Press
4 Sets x 10 Reps
Push-Up
4 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Alternating Lateral Raise
3 Sets x 10 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Stationary Bike
1 Set
Tue
pierna cuadriceps
Est. 80 min
14 exercises
Barbell Squat
4 Sets x 10 Reps
Barbell Clean Deadlift
3 Sets x 10 Reps
Smith Machine Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Dumbbell Reverse Lunge
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Barbell Glute Bridge
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Plank
3 Sets
Reverse Crunch
3 Sets x 10 Reps
Weight Plate Rotation
3 Sets x 10 Reps
Wed
espalda 1
Est. 71 min
13 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Cable Reverse Curl
3 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Seated Alternating Hammer Curl
3 Sets x 10 Reps
Side Bridge
3 Sets
Alternating Heel Touch
3 Sets x 10 Reps
Oblique Crunch
3 Sets x 10 Reps
Thu
pecho hombro triceps 2
Est. 78 min
10 exercises
Barbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Leverage Decline Chest Press
3 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Dumbbell Alternating Lateral Raise
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Cable Tricep Kickback
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Stationary Bike
1 Set
Fri
pierna femoral
Est. 72 min
12 exercises
Barbell Squat (Wide Stance)
4 Sets x 10 Reps
Barbell Clean Deadlift
4 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Glute Kickback
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Weight Plate Rotation
3 Sets x 10 Reps
Dumbbell Reverse Lunge
3 Sets x 10 Reps
Sat
espalda 2
Est. 80 min
10 exercises
Cable Seated Row
3 Sets x 10 Reps
jalon con cable
3 Sets x 10 Reps
Barbell Incline Bench Row
3 Sets x 10 Reps
Dumbbell Incline Bench Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Cable Reverse Curl
3 Sets x 10 Reps
Dumbbell Wrist Curl (Neutral Grip)
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Stationary Bike
1 Set
Any
espalda, biceps y antebrazos
Est. 89 min
11 exercises
Barbell Clean Deadlift
4 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Elevated Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Dumbbell Wrist Curl (Neutral Grip)
3 Sets x 10 Reps
Cable Reverse Curl
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Stationary Bike
1 Set
Any
piernas
Est. 84 min
11 exercises
Smith Machine Squat
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Barbell Glute Bridge
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Stationary Bike
1 Set
Any
pecho, hombro, tricpes
Est. 89 min
13 exercises
Barbell Bench Press
4 Sets x 10 Reps
Push-Up
4 Sets x 10 Reps
Leverage Decline Chest Press
3 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Stationary Bike
1 Set
Any
pecho, hombro, tricpes
Est. 102 min
16 exercises
Barbell Bench Press
4 Sets x 10 Reps
Push-Up
4 Sets x 10 Reps
Leverage Decline Chest Press
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Plank
3 Sets
Bird Dog
3 Sets x 10 Reps
Reverse Crunch
3 Sets x 10 Reps
Stationary Bike
1 Set
Any
piernas
Est. 63 min
11 exercises
Smith Machine Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Barbell Clean Deadlift
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Barbell Glute Bridge
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Any
espalda, biceps y antebrazos
Est. 89 min
14 exercises
Barbell Clean Deadlift
4 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Elevated Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Dumbbell Wrist Curl (Neutral Grip)
3 Sets x 10 Reps
Cable Reverse Curl
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Oblique Crunch
3 Sets x 10 Reps
Alternating Heel Touch
3 Sets x 10 Reps
Side Bridge
3 Sets
Stationary Bike
1 Set
