Filiberto Cortez
General
Intermediate
Machine strength
Plan Details
The Filiberto Cortez routine by APHeatlhCoaching is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
5 dias
Routine detail
Mon
Day #1 Leg
Est. 113 min
11 exercises
Barbell Squat
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 20 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Barbell Bulgarian Split Squat
4 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Machine Calf Raise
4 Sets x 20 Reps
Mon
Day #2
Est. 105 min
12 exercises
Barbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Machine Fly
3 Sets x 12 Reps
Cable Cross-Over
4 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Machine Decline Chest Press
4 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Dumbbell Seated Hammer Curl
3 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 12 Reps
Dumbbell Seated Front Raise
3 Sets x 10 Reps
Tue
Day #3
Est. 92 min
11 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
