Workout Routine

Arturo

by luillicapellan

Workouts

Pecho Triceps

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
45 sec
2
–
–
10
45 sec
3
–
–
10
45 sec

bench press

3 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
45 sec
2
–
–
10
45 sec
3
–
–
10
45 sec

incline bench press

3 sets

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
45 sec
2
–
–
10
45 sec
3
–
–
10
45 sec

fly

3 sets

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
45 sec
2
–
–
8
45 sec
3
–
–
8
45 sec

dip

3 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
45 sec
2
–
–
10
45 sec
3
–
–
10
45 sec

tricep pushdown

3 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
45 sec
2
–
–
8
45 sec
3
–
–
8
45 sec

overhead triceps extensions

3 sets

Espalda y bices

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec

lat pulldown

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
45 sec
2
–
–
10
45 sec
3
–
–
10
45 sec

seated cable row

3 sets

close grip lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
45 sec
2
–
–
10
45 sec
3
–
–
10
45 sec

close grip lat pulldown

3 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
45 sec
2
–
–
10
45 sec
3
–
–
10
45 sec

curl

3 sets

reverse curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
45 sec
2
–
–
10
45 sec
3
–
–
10
45 sec

reverse curl

3 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
45 sec
2
–
–
10
45 sec
3
–
–
10
45 sec

preacher curl

3 sets

Hombro Abdominales

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec

cable lateral raise

3 sets

front raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec

front raise

3 sets

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec

rear delt fly

3 sets

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
15
45 sec
3
–
–
15
45 sec

Cable crunch

3 sets

Leg raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec

Leg raises

3 sets

Pierna

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
6
60 sec
3
–
–
6
60 sec
4
–
–
6
60 sec

squat

4 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec

romanian deadlift

3 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
15
30 sec
3
–
–
15
30 sec

calf raise

3 sets

Leg raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec

Leg raises

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec

leg curl

3 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec
4
–
–
12
45 sec

hip thrust

4 sets