Entrenamiento grupos musculares
General
Beginner
Body
Plan Details
The Entrenamiento grupos musculares routine by RobertoQuiroga is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine for muscle groups for beginners to start and maintain, trainning 6 days at week with exercise abs in middle
Routine detail
Day 1
Bicep Pecho
Est. 0 min
13 exercises
Crunch
4 Sets x 20 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Dumbbell Alternating Seated Curl
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Cable Standing Curl
4 Sets x 12 Reps
Cable Dual Overhead Curl
4 Sets x 12 Reps
Hanging Leg Raise
4 Sets x 15 Reps
Parallel Bar Leg Raise
4 Sets x 5 Reps
Cable Cross-Over
4 Sets x 12 Reps
Bench Push-Up
4 Sets x 12 Reps
Dumbbell Pullover
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Machine Incline Chest Press
4 Sets x 12 Reps
Day 2
Pierna
Est. 0 min
8 exercises
Alternating Floor Leg Raise
4 Sets x 20 Reps
Smith Machine Squat
4 Sets x 12 Reps
Barbell Clean Deadlift
4 Sets x 12 Reps
Dumbbell Decline Bench Lunge
4 Sets x 12 Reps
Cable Side Bend
4 Sets x 20 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Kettlebell Single-Leg Deadlift
4 Sets x 12 Reps
Day 3
Tríceps Espalda Hombro
Est. 0 min
10 exercises
Weight Plate Russian Twist
4 Sets x 20 Reps
Dumbbell Decline Tricep Extension
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 12 Reps
Weighted Bench Dip
4 Sets x 12 Reps
Leg Raise
4 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell Bent-Over Raise
4 Sets x 12 Reps
Dumbbell Front Raise
4 Sets x 12 Reps
Day 4
Pantorrilla Gluteo
Est. 0 min
10 exercises
Alternating Heel Touch
4 Sets x 20 Reps
Band Hip Lift
4 Sets x 12 Reps
Cable Pull Through
4 Sets x 12 Reps
Machine Hip Adduction
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Bench Rotational Crunch
4 Sets x 20 Reps
Dumbbell Hamstring Curl
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 15 Reps
Barbell Standing Calf Raise
4 Sets x 15 Reps
Single-Leg Calf Raise
4 Sets x 15 Reps
Day 5
Abdominales
Est. 0 min
8 exercises
Reverse Crunch
4 Sets x 15 Reps
Air Bike
4 Sets x 15 Reps
Leg Raise
4 Sets x 15 Reps
Plank
4 Sets
Scissor Kick
4 Sets x 12 Reps
Cross Body Crunch
4 Sets x 12 Reps
Alternating Heel Touch
4 Sets x 12 Reps
Side Bridge
4 Sets
