Fuerza frecuencia 2

DOWNLOADS/VIEWS: 0/260

RATING: 0 (FROM 0 JEFIT MEMBERS)

6 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Rutina frecuencia 2

Pecho y Triceps 13 exercises, 2 hrs 31 mins

Barbell Incline Bench Press	4x10 reps	rest: 60s
Barbell Bench Press	4x10 reps	rest: 60s
Barbell Decline Bench Press	4x10 reps	rest: 60s
Dumbbell Fly	4x10 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	4x20 reps	rest: 60s
EZ Bar Tricep Extension	4x10 reps	rest: 60s
Bench Dip	4x10 reps	rest: 60s
Tricep Push-Up	4x10 reps	rest: 60s
Sit-Up	4x20 reps	rest: 30s
Oblique Crunch	4x20 reps	rest: 30s
Leg Raise	4x20 reps	rest: 30s
Hanging Knee Raise	4x10 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 40s

Espalda y Biceps 13 exercises, 2 hrs 41 mins

Dumbbell One-Arm Row	4x20 reps	rest: 60s
Barbell Good Morning	4x10 reps	rest: 60s
Barbell Deadlift	4x10 reps	rest: 60s
Machine Inverted Row	4x10 reps	rest: 60s
Barbell Curl	4x10 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x20 reps	rest: 60s
Dumbbell Alternating Hammer Curl	4x20 reps	rest: 60s
Dumbbell Concentration Curl	4x10 reps	rest: 60s
Sit-Up	4x20 reps	rest: 30s
Oblique Crunch	4x20 reps	rest: 30s
Leg Raise	4x20 reps	rest: 30s
Hanging Knee Raise	4x10 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 40s

Hombros y Piernas 13 exercises, 2 hrs 36 mins

Dumbbell Alternating Press	4x20 reps	rest: 60s
Barbell Military Press (Seated)	4x10 reps	rest: 60s
Barbell Shoulder Press	4x10 reps	rest: 60s
Barbell Seated Front Raise	4x10 reps	rest: 60s
Dumbbell Lunge	4x20 reps	rest: 60s
Barbell Deep Squat	4x10 reps	rest: 60s
Machine Leg Extension	4x10 reps	rest: 60s
Machine Leg Curl (Prone)	4x10 reps	rest: 60s
Sit-Up	4x20 reps	rest: 30s
Oblique Crunch	4x20 reps	rest: 30s
Leg Raise	4x20 reps	rest: 30s
Hanging Knee Raise	4x10 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 40s

Pecho y Triceps 13 exercises, 2 hrs 31 mins

Barbell Incline Bench Press	4x10 reps	rest: 60s
Barbell Bench Press	4x10 reps	rest: 60s
Barbell Decline Bench Press	4x10 reps	rest: 60s
Dumbbell Fly	4x10 reps	rest: 60s
Dumbbell One-Arm Tricep Extension	4x20 reps	rest: 60s
EZ Bar Tricep Extension	4x10 reps	rest: 60s
Bench Dip	4x10 reps	rest: 60s
Tricep Push-Up	4x10 reps	rest: 60s
Sit-Up	4x20 reps	rest: 30s
Oblique Crunch	4x20 reps	rest: 30s
Leg Raise	4x20 reps	rest: 30s
Hanging Knee Raise	4x10 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 40s

Espalda y Biceps 13 exercises, 2 hrs 46 mins

Dumbbell One-Arm Row	4x20 reps	rest: 60s
Barbell Good Morning	4x10 reps	rest: 60s
Barbell Deadlift	4x10 reps	rest: 60s
Machine Inverted Row	4x10 reps	rest: 60s
Barbell Curl	4x10 reps	rest: 60s
Dumbbell Alternating Bicep Curl	4x20 reps	rest: 60s
Dumbbell Alternating Hammer Curl	4x20 reps	rest: 60s
Dumbbell Concentration Curl	4x20 reps	rest: 60s
Sit-Up	4x20 reps	rest: 30s
Oblique Crunch	4x20 reps	rest: 30s
Leg Raise	4x20 reps	rest: 30s
Hanging Knee Raise	4x10 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 40s

Hombros y Piernas 13 exercises, 2 hrs 36 mins

Dumbbell Alternating Press	4x20 reps	rest: 60s
Barbell Military Press (Seated)	4x10 reps	rest: 60s
Barbell Shoulder Press	4x10 reps	rest: 60s
Barbell Seated Front Raise	4x10 reps	rest: 60s
Dumbbell Lunge	4x20 reps	rest: 60s
Barbell Deep Squat	4x10 reps	rest: 60s
Machine Leg Extension	4x10 reps	rest: 60s
Machine Leg Curl (Prone)	4x10 reps	rest: 60s
Sit-Up	4x20 reps	rest: 30s
Oblique Crunch	4x20 reps	rest: 30s
Leg Raise	4x20 reps	rest: 30s
Hanging Knee Raise	4x10 reps	rest: 60s
Treadmill Running	1x0 reps	rest: 40s