Full week
General
Intermediate
Machine strength
Plan Details
The Full week routine by pistonsinthehead is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
HUG DAY
Est. 79 min
8 exercises
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
EZ Bar Tricep Extension
4 Sets x 12 Reps
Dumbbell Alternating Tricep Kickback
4 Sets x 12 Reps
Tue
CAMPECHE DAY
Est. 59 min
6 exercises
Smith Machine Shoulder Press
4 Sets x 12 Reps
Kettlebell Thruster
4 Sets x 12 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Decline Crunch
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 12 Reps
Barbell Clean
4 Sets x 12 Reps
Any
LOMO DAY
Est. 108 min
6 exercises
Cable Seated Row
4 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 12 Reps
EZ Bar Bent-Over Row (Reverse Grip)
4 Sets x 12 Reps
T Bar Row
4 Sets x 12 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Running
1 Set
Any
PIERNATZA DE MI VIDAZA
Est. 78 min
8 exercises
Barbell Deep Squat
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Barbell Standing Calf Raise
4 Sets x 12 Reps
Any
PECHUGA DAY
Est. 60 min
6 exercises
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Smith Machine Decline Bench Press
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
