Adaptaciones Fase 01
General
Intermediate
Barbell
Plan Details
The Adaptaciones Fase 01 routine by LucasAlvarezDaneri is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Multi 1
Est. 69 min
6 exercises
Pull-Up
5 Sets x 15 Reps
Barbell Bench Press
5 Sets x 15 Reps
Dumbbell Seated Bicep Curl
4 Sets x 15 Reps
Dip
4 Sets x 15 Reps
Barbell Squat
5 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Day 2
Multi 2
Est. 70 min
6 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 18 Reps
Barbell Decline Bench Press
5 Sets x 15 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 15 Reps
Dumbbell Tricep Extension
4 Sets x 15 Reps
Barbell Hip Thrust
5 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Day 3
Multi 3
Est. 71 min
6 exercises
Barbell Incline Bench Press
5 Sets x 15 Reps
Chin-Up with Knee Raise
5 Sets x 15 Reps
Barbell Bench Press (Close Grip)
4 Sets x 15 Reps
Barbell Preacher Curl
4 Sets x 15 Reps
Barbell Deadlift
5 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
