acondicionamiento
General
Intermediate
Barbell
Plan Details
The acondicionamiento routine by joaquinlopezmontiel is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
A
Est. 61 min
6 exercises
Calentamiento dinamico
1 Set
Barbell Ab Rollout (Kneeling)
4 Sets x 15 Reps
Barbell Deadlift
4 Sets x 15 Reps
Barbell Front Squat
4 Sets x 15 Reps
Machine Kneeling Leg Curl
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Day 1
Dia 1
Est. 72 min
7 exercises
Calentamiento dinamico
1 Set
Barbell Ab Rollout (Kneeling)
4 Sets x 15 Reps
Pull-Up
4 Sets x 6 Reps
Barbell Military Press
4 Sets x 15 Reps
fondos de pecho
4 Sets x 8 Reps
Barbell Squat
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Day 2
B
Est. 65 min
16 exercises
Calentamiento dinamico
1 Set
Plank
2 Sets
Dumbbell Incline Curl
2 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
2 Sets x 12 Reps
Dumbbell Lateral Raise
2 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
2 Sets x 25 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
2 Sets x 12 Reps
Dumbbell Seated Alternating Reverse Fly
2 Sets x 12 Reps
Parallel Bar Hip Raise
2 Sets x 15 Reps
Barbell Preacher Curl
2 Sets x 12 Reps
Barbell Skull Crusher (Reverse Grip)
2 Sets x 12 Reps
Dumbbell One-Arm Front Raise
2 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Up)
2 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Down)
2 Sets x 10 Reps
Wrist Roller
2 Sets x 10 Reps
Day 2
Dia 2
Est. 75 min
7 exercises
Calentamiento dinamico
1 Set
Barbell Ab Rollout (Kneeling)
4 Sets x 15 Reps
Barbell Bench Press
4 Sets x 15 Reps
Barbell Bent-Over Row
4 Sets x 15 Reps
Dumbbell Seated Shoulder Press
4 Sets x 15 Reps
Barbell Deadlift
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Day 3
C
Est. 50 min
5 exercises
Hanging Knee Raise
4 Sets x 12 Reps
Kettlebell One-Arm Swing
4 Sets x 12 Reps
Barbell Sumo Deadlift
4 Sets x 12 Reps
Barbell Squat
4 Sets x 12 Reps
Dumbbell Walking Lunge
4 Sets x 12 Reps
Day 3
Dia 3
Est. 68 min
8 exercises
Calentamiento dinamico
1 Set
Barbell Ab Rollout (Kneeling)
3 Sets x 15 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Barbell Front Squat
3 Sets x 15 Reps
Barbell Hip Thrust
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Day 4
D
Est. 77 min
8 exercises
Barbell Ab Rollout (Kneeling)
4 Sets x 12 Reps
Push-Up
4 Sets x 12 Reps
Pull-Up
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Barbell Squat
4 Sets x 12 Reps
Dip
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Barbell Romanian Deadlift
4 Sets x 12 Reps
