Mi plan Rutinas - JEFIT

Routine detail

Mi plan Rutinas - JEFIT

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Mi plan Rutinas

Bulking

Intermediate

Machine strength

Plan Details

The Mi plan Rutinas routine by DiegoLeonelSanchez is a 10 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Lunes: Pecho y biceps Martes: Abdomal Miercoles: Espalda y Triceps Jueves: Abdominal Viernes: Pierna y Hombro

Routine detail

Mon

Pecho

Est. 87 min

11 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 12 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Dumbbell Decline Bench Press Demonstration

Dumbbell Decline Bench Press

4 Sets x 12 Reps

Cable One-Arm Incline Fly (Stability Ball) Demonstration

Cable One-Arm Incline Fly (Stability Ball)

4 Sets x 12 Reps

Cable Incline Fly Demonstration

Cable Incline Fly

4 Sets x 12 Reps

Cable Flat Bench Fly Demonstration

Cable Flat Bench Fly

4 Sets x 12 Reps

Cable Rope Pullover (Supine) Demonstration

Cable Rope Pullover (Supine)

4 Sets x 12 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

4 Sets x 12 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 12 Reps

Cable Upper Chest Crossover Demonstration

Cable Upper Chest Crossover

4 Sets x 12 Reps

Machine Bench Press Demonstration

Machine Bench Press

4 Sets x 12 Reps

Mon

Biceps

Est. 47 min

6 exercises

EZ Bar Curl Demonstration

EZ Bar Curl

4 Sets x 12 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

4 Sets x 12 Reps

Dumbbell Alternating Incline Curl Demonstration

Dumbbell Alternating Incline Curl

4 Sets x 12 Reps

Cable Bicep Curl (Supine) Demonstration

Cable Bicep Curl (Supine)

4 Sets x 12 Reps

Cable Dual Overhead Curl Demonstration

Cable Dual Overhead Curl

4 Sets x 12 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

4 Sets x 12 Reps

Tue

Abdominal(sixPack)

Est. 86 min

13 exercises

Plank Demonstration

Plank

4 Sets

Leg Raise Demonstration

Leg Raise

4 Sets x 12 Reps

Reverse Crunch Demonstration

Reverse Crunch

4 Sets x 12 Reps

Crunch with Hands Overhead Demonstration

Crunch with Hands Overhead

4 Sets x 12 Reps

Leg Pull-In Demonstration

Leg Pull-In

4 Sets x 12 Reps

Decline Reverse Crunch Demonstration

Decline Reverse Crunch

4 Sets x 12 Reps

Bench Weighted Decline Crunch Demonstration

Bench Weighted Decline Crunch

4 Sets x 12 Reps

Sit-Up Demonstration

Sit-Up

4 Sets x 12 Reps

Bench Crunch Demonstration

Bench Crunch

4 Sets x 12 Reps

Seated Bench Leg Pull-In Demonstration

Seated Bench Leg Pull-In

4 Sets x 12 Reps

Hanging Pike Demonstration

Hanging Pike

4 Sets x 12 Reps

Hanging Knee Raise Demonstration

Hanging Knee Raise

4 Sets x 12 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

4 Sets x 12 Reps

Tue

Basicos

Est. 28 min

4 exercises

Dip Demonstration

Dip

4 Sets x 12 Reps

Pull-Up Demonstration

Pull-Up

4 Sets x 12 Reps

Push-Up Demonstration

Push-Up

4 Sets x 12 Reps

Tricep Push-Up Demonstration

Tricep Push-Up

4 Sets x 12 Reps

Wed

Espalda

Est. 69 min

9 exercises

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 12 Reps

Cable Rope Seated Row Demonstration

Cable Rope Seated Row

4 Sets x 12 Reps

Machine Reverse Lat Pulldown (Close Grip) Demonstration

Machine Reverse Lat Pulldown (Close Grip)

4 Sets x 12 Reps

Cable Incline Pulldown (Supine) Demonstration

Cable Incline Pulldown (Supine)

4 Sets x 12 Reps

Cable One-Arm Lat Pulldown Demonstration

Cable One-Arm Lat Pulldown

4 Sets x 12 Reps

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

4 Sets x 12 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 12 Reps

EZ Bar Bent-Over Row (Reverse Grip) Demonstration

EZ Bar Bent-Over Row (Reverse Grip)

4 Sets x 12 Reps

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

4 Sets x 12 Reps

Wed

Triceps

Est. 60 min

8 exercises

Bench Dip Demonstration

Bench Dip

4 Sets x 12 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

4 Sets x 12 Reps

Dumbbell Press (Close Grip) Demonstration

Dumbbell Press (Close Grip)

4 Sets x 12 Reps

Dumbbell One-Arm Tricep Extension Demonstration

Dumbbell One-Arm Tricep Extension

4 Sets x 12 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 12 Reps

Cable Rope High Pulley Tricep Extension Demonstration

Cable Rope High Pulley Tricep Extension

4 Sets x 12 Reps

Cable Lying Tricep Extension Demonstration

Cable Lying Tricep Extension

4 Sets x 12 Reps

Cable Kneeling Tricep Extension Demonstration

Cable Kneeling Tricep Extension

4 Sets x 12 Reps

Thu

Abdominal(Oblicuos)

Est. 97 min

14 exercises

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

4 Sets x 12 Reps

Bench Rotational Crunch Demonstration

Bench Rotational Crunch

4 Sets x 12 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

4 Sets x 12 Reps

Cable Side Bend Demonstration

Cable Side Bend

4 Sets x 12 Reps

Cable Reverse Wood Chop Demonstration

Cable Reverse Wood Chop

4 Sets x 12 Reps

Oblique Crunch Demonstration

Oblique Crunch

4 Sets x 12 Reps

Air Bike Demonstration

Air Bike

4 Sets x 12 Reps

Alternating Heel Touch Demonstration

Alternating Heel Touch

4 Sets x 12 Reps

Side Bridge Demonstration

Side Bridge

4 Sets

Rotational Crunch Demonstration

Rotational Crunch

4 Sets x 12 Reps

Scissor Kick Demonstration

Scissor Kick

4 Sets x 12 Reps

Side Jacknife Demonstration

Side Jacknife

4 Sets x 12 Reps

Bench Oblique Crunch Demonstration

Bench Oblique Crunch

4 Sets x 12 Reps

Stability Ball Pull-In Demonstration

Stability Ball Pull-In

4 Sets x 12 Reps

Thu

Basicos

Est. 28 min

4 exercises

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

4 Sets x 12 Reps

Push-Up (Close Hand) Demonstration

Push-Up (Close Hand)

4 Sets x 12 Reps

Push-Up Demonstration

Push-Up

4 Sets x 12 Reps

Pull-Up Demonstration

Pull-Up

4 Sets x 12 Reps

Fri

Hombro

Est. 93 min

12 exercises

Barbell Front Raise Demonstration

Barbell Front Raise

4 Sets x 12 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

4 Sets x 12 Reps

Cable Incline Pulldown (Supine) Demonstration

Cable Incline Pulldown (Supine)

4 Sets x 12 Reps

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

4 Sets x 12 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

4 Sets x 12 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 12 Reps

Dumbbell Alternating Lateral Raise Demonstration

Dumbbell Alternating Lateral Raise

4 Sets x 12 Reps

Dumbbell One-Arm Incline Lateral Raise Demonstration

Dumbbell One-Arm Incline Lateral Raise

4 Sets x 12 Reps

Cable Shoulder Press Demonstration

Cable Shoulder Press

4 Sets x 12 Reps

Cable Upright Row (Supine) Demonstration

Cable Upright Row (Supine)

4 Sets x 12 Reps

Machine Shoulder Press Demonstration

Machine Shoulder Press

4 Sets x 12 Reps

Weight Plate Front Raise Demonstration

Weight Plate Front Raise

4 Sets x 12 Reps

Fri

Pierna

Est. 60 min

8 exercises

Barbell Squat Demonstration

Barbell Squat

4 Sets x 12 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 12 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

4 Sets x 12 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

4 Sets x 12 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

4 Sets x 12 Reps

Machine Single-Leg Press Demonstration

Machine Single-Leg Press

4 Sets x 12 Reps

Machine Leg Press (Narrow Stance) Demonstration

Machine Leg Press (Narrow Stance)

4 Sets x 12 Reps