Marta 1er Trimestre
General
Intermediate
Dumbbell
Plan Details
The Marta 1er Trimestre routine by eps3 is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Rutina tirón empuje 4 días a la semana. 2 días énfasis en tren superior y 2 días énfasis en tren inferior.
Routine detail
Day 1
PULL PIERNAS
Est. 50 min
8 exercises
Cable Pull Through
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Back Split Focus glúteo
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Machine One-Arm Pulldown
3 Sets x 8 Reps
Single-Leg Calf Raise
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Day 2
PUSH PECHO TRICEPS
Est. 44 min
7 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Press militar en landmine
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Day 3
PULL ESPALDA BÍCEPS
Est. 44 min
7 exercises
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Bicep Drag Curl
3 Sets x 8 Reps
Barbell Sumo Deadlift
3 Sets x 8 Reps
Day 4
PUSH PIERNA
Est. 38 min
6 exercises
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Dumbbell Deep Push-Up
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Hex Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell One-Arm Incline Lateral Raise
3 Sets x 8 Reps
