Enero 2023

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4 DAYS - Cutting - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

La rutina de enero a marzo de 2023, el día de pecho y espalda es frecuencia 2, y la pierna la tengo en una rutina aparte

ABS 7 exercises, 43 mins

Bíceps & Triceps 7 exercises, 50 mins

EZ Bar Curl	4x8 reps • 60s	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps • 60s	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps • 60s	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x8 reps • 60s	rest: 60s
	3x8 reps • 60s	rest: 60s
Cable Tricep Pushdown (Rope)	4x8 reps • 60s	rest: 60s
Cable One-Arm Tricep Pushdown	3x8 reps • 60s	rest: 60s

Espalda 6 exercises, 45 mins

Pecho 8 exercises, 1 hr 19 mins

Barbell Bench Press	5x8 reps • 90s	rest: 90s
Dumbbell Bench Press	5x8 reps • 60s	rest: 90s
Smith Machine Incline Bench Press	3x8 reps • 90s	rest: 90s
Dumbbell Fly	3x8 reps • 90s	rest: 90s
Cable Lower Chest Raise	3x8 reps • 60s	rest: 90s
Machine Bench Press	4x8 reps • 60s	rest: 90s
Cable Cross-Over	3x8 reps • 60s	rest: 60s
Machine Fly	4x8 reps • 60s	rest: 60s