Rutina Pro
General
Advanced
Machine strength
Plan Details
The Rutina Pro routine by samuelzm is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
Pectoral y Gemelo
Est. 64 min
8 exercises
Plyo Push-Up
4 Sets x 12 Reps
Smith Machine Incline Bench Press
4 Sets x 12,10,8,8 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Cable Flat Bench Fly
4 Sets x 20 Reps
Dip
3 Sets x 12 Reps
Push-Up
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 30 Reps
Machine Calf Raise
3 Sets x 12 Reps
Day 2
Cuadriceps y Hombro
Est. 60 min
7 exercises
Barbell Squat
4 Sets x 12,10,8,8 Reps
Hack Squat
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 20 Reps
Dumbbell Alternating Arnold Press
4 Sets x 12,10,8,8 Reps
Cable Seated Row to Neck
3 Sets x 20 Reps
flag
3 Sets x 15 Reps
Day 3
Espalda y Femoral
Est. 58 min
7 exercises
Barbell Bent-Over Row
4 Sets x 12,10,8,8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 15 Reps
Barbell Deadlift
4 Sets x 12,10,8,8 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Day 4
Bíceps y Tríceps
Est. 61 min
8 exercises
Cable Tricep Pushdown (V-Bar)
4 Sets x 12,10,8,8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Barbell Curl
3 Sets x 12,10,8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Plank
3 Sets
Side Plank
3 Sets x 12 Reps
Day 5
Hombro y Gemelo
Est. 67 min
8 exercises
Barbell Military Press
4 Sets x 12,10,8,8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 20 Reps
Cable Seated Row to Neck
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Gemelo sentado
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 20 Reps
