Allenamento Piscicelli
General
Beginner
Machine strength
Plan Details
The Allenamento Piscicelli routine by andrea.conti is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
This routine is filled with the eligible exercises for the Flexible February monthly challenge. Copy this day of the routine to your favorite routine to make accessing the eligible exercises quick and easy. Note: this is not to be completed as a full routine, choose one exercise, log 20 reps, and complete the challenge for the day.
Routine detail
Day 1
Petto + dorso
9 exercises
Barbell Bench Press
5 Sets x 5 Reps
Pull-Up
1 Set x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Rope Seated Row
3 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Push-Up
4 Sets x 10 Reps
Dumbbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Day 2
Gambe + Addome
11 exercises
Barbell Deadlift
4 Sets x 4 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Jump Squat
3 Sets x 10 Reps
Crunch
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Plank
4 Sets
Machine Seated Calf Raise
3 Sets x 30 Reps
Day 3
Spalle + Braccia
12 exercises
Barbell Military Press (Seated)
5 Sets x 5 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
Barbell Front Raise
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Rear Delt Row
3 Sets x 10 Reps
Dip
3 Sets
Barbell Curl
3 Sets x 6 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Push-Up
4 Sets x 10 Reps
Day 4
Petto + Spalle
6 exercises
Barbell Incline Bench Press
4 Sets x 4 Reps
Dumbbell Shoulder Press
4 Sets x 5 Reps
Machine Incline Chest Press
3 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Cable Incline Fly
3 Sets x 15 Reps
Cable Rear Lateral Raise
3 Sets x 15 Reps
