Rutina Roger
General
Intermediate
Machine strength
Plan Details
The Rutina Roger routine by rodrigoo.rioss is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Rutina Roger
Routine detail
Mon
Chest, Triceps and Shoulders
Est. 0 min
11 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Cable Lower Chest Raise
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Cable Lateral Raise
4 Sets x 8 Reps
Dumbbell Front Raise
4 Sets x 8 Reps
Tue
Back, Bicep and Forearms
Est. 0 min
11 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Pull-Up
3 Sets x 6 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Dumbbell Spider Curl
4 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
4 Sets x 8 Reps
Wed
Legs and Abs
Est. 0 min
9 exercises
Machine Single-Leg Extension
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Hip Adduction
4 Sets x 8 Reps
Smith Machine Squat
4 Sets x 8 Reps
Dumbbell Calf Raise
4 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Dumbbell Side Bend
4 Sets x 12 Reps
Bench Weighted Decline Crunch
4 Sets x 15 Reps
Weight Plate Rotation
4 Sets x 20 Reps
Thu
Rest
Est. 0 min
0 exercises
This day is empty
Fri
Chest and Back
Est. 0 min
9 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Cable Lower Chest Raise
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Sat
Arms and Shoulders
Est. 0 min
13 exercises
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
Weighted Bench Dip
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Dumbbell Spider Curl
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
4 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Cable Lateral Raise
4 Sets x 8 Reps
Dumbbell Front Raise
4 Sets x 8 Reps
Sun
Legs and Abs
Est. 0 min
9 exercises
Machine Single-Leg Extension
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Hip Adduction
4 Sets x 8 Reps
Smith Machine Squat
4 Sets x 8 Reps
Dumbbell Calf Raise
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 12 Reps
Dumbbell Side Bend
4 Sets x 12 Reps
Bench Weighted Decline Crunch
4 Sets x 15 Reps
Weight Plate Rotation
4 Sets x 20 Reps
