Monster Workout by:Everardo????
General
Intermediate
Body
Plan Details
The Monster Workout by:Everardo???? routine by everardomuscleguy is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Rutina para intermedios, gana musculo y pierde grasa, calorias vs grasa. El paso intermedio para llegar a ser un monstruo.
Routine detail
Mon
Cardio
Est. 44 min
10 exercises
Jump Rope
3 Sets
Boxing
3 Sets
Pilates
3 Sets
Running
3 Sets
Bodyweight Squat
3 Sets x 8 Reps
Prisoner Squat
3 Sets x 8 Reps
Bodyweight Side Lunge
3 Sets x 8 Reps
Quadricep Stretch
3 Sets x 8 Reps
Toe Touch Stretch
3 Sets x 8 Reps
Wall Calf Stretch
3 Sets x 8 Reps
Tue
Pierna y Pantorrillas
Est. 140 min
33 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Prisoner Squat
3 Sets x 8 Reps
Bodyweight Squat
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Jump Squat
3 Sets x 8 Reps
Bodyweight Wall Squat
3 Sets x 8 Reps
Barbell Squat (Wide Stance)
3 Sets x 8 Reps
Barbell Hack Squat
3 Sets x 8 Reps
Barbell Clean
3 Sets x 8 Reps
Split Jump
3 Sets x 8 Reps
Star Jump
3 Sets x 8 Reps
Barbell Step-Up
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Kneeling Hip Extension
3 Sets x 8 Reps
Rocket Jump
3 Sets x 8 Reps
Barbell Squat Jerk
3 Sets x 8 Reps
Barbell Jerk Dip Squat
3 Sets x 8 Reps
Barbell One-Arm Snatch
3 Sets x 8 Reps
Barbell Snatch Balance
3 Sets x 8 Reps
Barbell Snatch Balance
3 Sets x 8 Reps
Barbell Split Jerk
3 Sets x 8 Reps
Barbell Seated Calf Raise
3 Sets x 8 Reps
Barbell Calf Raise
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Wall Calf Stretch
3 Sets x 8 Reps
Bodyweight Single-Leg Calf Raise
3 Sets x 8 Reps
Single-Leg Calf Raise
3 Sets x 8 Reps
Wall Calf Stretch
3 Sets x 8 Reps
Wed
pecho, hombros
Est. 144 min
25 exercises
Push-Up
3 Sets x 8 Reps
Push-Up (Wide Hand)
3 Sets x 8 Reps
Plyo Push-Up
3 Sets x 8 Reps
Dynamic Chest Stretch
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Front Raise Pullover
3 Sets x 8 Reps
Arm Circles
3 Sets x 8 Reps
Shoulder Stretch
3 Sets x 8 Reps
Shoulder Circles
3 Sets x 8 Reps
Shoulder Rotation
3 Sets x 8 Reps
Upward Stretch
3 Sets x 8 Reps
Posterior Capsule Stretch
3 Sets
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 8 Reps
Barbell Rear Delt Row
3 Sets x 8 Reps
Barbell Rear Military Press
3 Sets x 8 Reps
Barbell Jerk
3 Sets x 8 Reps
Barbell Alternating Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Deep Push-Up
3 Sets x 8 Reps
Dumbbell Bench Press (Palms in)
3 Sets x 8 Reps
Dumbbell Press (Stability Ball)
3 Sets x 8 Reps
Thu
Brazos y antebrazos
Est. 132 min
23 exercises
Kneeling Forearm Stretch
3 Sets
Wrist Circles
3 Sets x 8 Reps
Modified Push-Up to Forearms
3 Sets x 8 Reps
Weight Plate Hand Squeeze
3 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Alternating Reverse Curl
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dynamic Chest Stretch
3 Sets x 8 Reps
Tricep Stretch
3 Sets x 8 Reps
Tricep Side Stretch
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Weighted Bench Dip
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell Alternating Tricep Extension
3 Sets x 8 Reps
Dumbbell Alternating Kickback
3 Sets x 8 Reps
Weighted Three Bench Dip
3 Sets x 8 Reps
Kettlebell Hang Clean
3 Sets x 8 Reps
Fri
Abdomen
Est. 162 min
38 exercises
Plank
3 Sets
Crunch
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Side Bridge
3 Sets
Oblique Crunch
3 Sets x 8 Reps
Side Plank
3 Sets x 8 Reps
Cobra
3 Sets
Scorpion
3 Sets x 8 Reps
Cat Stretch
3 Sets x 8 Reps
Abdominal Pendulum
3 Sets x 8 Reps
Back Extension (Prone)
3 Sets
Ab Roll
3 Sets x 8 Reps
Crunch with Hands Overhead
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Weighted Crunch
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Weight Plate Shrug
3 Sets x 8 Reps
Weighted Side Rotation
3 Sets x 8 Reps
Weight Plate One-Arm Shrug
3 Sets x 8 Reps
Kettlebell Figure Eight
3 Sets x 8 Reps
Kettlebell Renegade Row
3 Sets x 8 Reps
Kettlebell Bent Press
3 Sets x 8 Reps
Kettlebell Double Windmill
3 Sets x 8 Reps
EZ Bar Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Prone Incline Shrug
3 Sets x 8 Reps
Dumbbell Bent-Over Row (Palm in)
3 Sets x 8 Reps
Bench Leg Raise (Supine)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Sat
Espalda?
Est. 102 min
24 exercises
Superman
3 Sets
Knees to Chest Hug
3 Sets x 8 Reps
Cat Stretch
3 Sets x 8 Reps
Cobra
3 Sets
Kettlebell Alternating Row
3 Sets x 8 Reps
Kettlebell Row
3 Sets x 8 Reps
EZ Bar Close Grip Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Barbell Bicep Drag Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell Prone Incline Shrug
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Bent-Over Row (Palm in)
3 Sets x 8 Reps
Dumbbell Squat to Bicep Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Deadlift to Bicep Curl
3 Sets x 8 Reps
Scorpion
3 Sets x 8 Reps
