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Nuestro Plan muscles

Dec 28th 2023

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Nuestro Plan muscles

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5 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

4 split workout plan

Monday
Tuesday
Wednesday
Thursday
Friday

New Workout 8 exercises, 0 min

	Barbell Deep Squat	4x10 reps	rest: 120s
	Barbell Hip Thrust	4x10 reps	rest: 120s
	Barbell Deadlift	3x8 reps	rest: 60s
	Machine Leg Extension	4x10 reps	rest: 120s
	Machine Leg Press	4x10 reps	rest: 120s
	Machine Leg Curl (Prone)	4x10 reps	rest: 120s
	Plank	3x8 reps	rest: 60s
	Seated Leg Tuck	3x8 reps	rest: 60s

New Workout 7 exercises, 0 min

	Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 120s
	Cable Seated Row	4x10 reps	rest: 120s
	Dumbbell One-Arm Row	4x10 reps	rest: 120s
	Dumbbell Lateral Raise	4x10 reps	rest: 120s
	Machine Reverse Fly	4x10 reps	rest: 120s
	Cable Lateral Raise	4x10 reps	rest: 120s
	Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s

New Workout 1 exercises, 0 min

1x8 reps • 3600s

rest: 0s

New Workout 7 exercises, 0 min

	Barbell Bench Press	4x10 reps	rest: 60s
	Dumbbell Incline Bench Press	4x10 reps	rest: 60s
	Machine Fly	4x10 reps	rest: 60s
	Cable Mid Chest Crossover	4x10 reps	rest: 60s
	Barbell Incline Bench Press (Close Grip)	4x10 reps	rest: 60s
	Dumbbell Spider Curl	4x10 reps	rest: 60s
	Barbell Curl (Close Grip)	4x10 reps	rest: 60s

New Workout 8 exercises, 0 min

	Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 60s
	T Bar Row	4x10 reps	rest: 60s
	Dumbbell Seated Shoulder Press	4x10 reps	rest: 60s
	Dumbbell Seated Front Raise (Hammer)	4x10 reps	rest: 60s
	Barbell Military Press	4x10 reps	rest: 60s
	Cable Rotation (Stability Ball)	4x10 reps	rest: 60s
	Cable Wood Chop	4x10 reps	rest: 60s
	Parallel Bar Hip Raise	4x10 reps	rest: 60s

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