basic and complete routine
General
Intermediate
Barbell
Plan Details
The basic and complete routine routine by tanu9 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Pecho abds
Est. 46 min
6 exercises
Push-Up
4 Sets x 15 Reps
Dip
4 Sets x 6 Reps
Dumbbell Incline Fly With A Twist
4 Sets x 14 Reps
Dumbbell Incline Bench Press
4 Sets x 14,12,10,8 Reps
Barbell Incline Bench Press
4 Sets x 14,12,10,8 Reps
Barbell Bench Press
5 Sets x 14,12,10,8,6 Reps
Day 2
piernas
Est. 71 min
6 exercises
Prisoner Squat
4 Sets x 25 Reps
Barbell Squat
4 Sets x 25 Reps
Dumbbell Lunge
4 Sets x 20 Reps
Machine Leg Extension
4 Sets x 14 Reps
Machine Leg Curl (Prone)
4 Sets x 14 Reps
Bodyweight Calf Raise
4 Sets x 25 Reps
Day 3
espalda abds
Est. 53 min
6 exercises
Pull-Up
4 Sets x 7 Reps
Barbell Bent-Over Row
4 Sets x 14 Reps
Barbell Romanian Deadlift
4 Sets x 14 Reps
Pull-Up (Hammer Grip)
4 Sets x 6 Reps
Dumbbell One-Arm Row
4 Sets x 14 Reps
Chin-Up (Close Grip)
4 Sets x 6 Reps
Day 4
Hombros
Est. 61 min
6 exercises
Barbell Military Press
4 Sets x 14 Reps
Barbell Shrug
4 Sets x 14 Reps
Barbell Front Raise
4 Sets x 14 Reps
Dumbbell Lateral Raise
4 Sets x 14 Reps
Dumbbell Bent-Over Raise
4 Sets x 14 Reps
Dumbbell Arnold Press
4 Sets x 14 Reps
Day 5
Brazos
Est. 58 min
7 exercises
Barbell Curl
4 Sets x 14,12,10,8 Reps
Barbell Tricep Extension (Supine)
4 Sets x 14 Reps
Barbell Bench Press (Close Grip)
4 Sets x 14,12,10,8 Reps
Dumbbell Hammer Curl
4 Sets x 14,12,10,8 Reps
Dumbbell Concentration Curl
4 Sets x 14 Reps
Bench Dip
4 Sets x 14 Reps
Dumbbell Seated Bicep Curl
4 Sets x 14 Reps
