Rutina inicial

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3 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Hombro - Pierna 0 exercises, 0 min

Pecho - Biceps 14 exercises, 3 hrs 24 mins

Treadmill Running	1x0 reps	rest: 60s
Barbell Bench Press	4x10 reps	rest: 90s
Barbell Decline Bench Press	4x10 reps	rest: 90s
Barbell Incline Bench Press	4x10 reps	rest: 90s
Dumbbell Alternating Bicep Curl	4x10 reps	rest: 90s
Dumbbell Alternating Hammer Curl	4x10 reps	rest: 90s
Cable Cross-Over	4x10 reps	rest: 90s
Cable Cross-Over	4x10 reps	rest: 90s
Cable Lower Chest Raise	4x10 reps	rest: 90s
Dumbbell Pullover	4x10 reps	rest: 90s
Dumbbell Incline Fly	4x10 reps	rest: 90s
Cable Bicep Curl (Close Grip)	4x10 reps	rest: 90s
Cable Rope Hammer Curl	4x10 reps	rest: 90s
Cable Reverse Curl	4x10 reps	rest: 90s

Espalda - Triceps 16 exercises, 2 hrs 52 mins

Cable One-Arm Tricep Pushdown (Reverse Grip)	4x10 reps	rest: 90s
Cable Tricep Pushdown (Rope)	4x10 reps	rest: 90s
Cable Shoulder Extension	4x10 reps	rest: 90s
Machine Assisted Dip	4x10 reps	rest: 90s
Dumbbell One-Arm Tricep Kickback	4x10 reps	rest: 90s
Cable V Bar Pulldown	4x10 reps	rest: 90s
Machine Reverse Lat Pulldown (Close Grip)	4x10 reps	rest: 90s
Dumbbell One-Arm Row	4x10 reps	rest: 90s
Pull-Up (Hammer Grip)	4x10 reps	rest: 90s
Back Hyperextension	4x10 reps	rest: 90s
Machine Lat Pulldown	4x10 reps	rest: 90s
Machine Assisted Pull-Up	4x10 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 90s
Cable Rear Pulldown (Wide Grip)	4x10 reps	rest: 90s
T Bar Row	4x10 reps	rest: 90s
Cable Seated Row	4x10 reps	rest: 90s