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Scheda Nicolò
by siumm
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Scheda ely 06/11/23 Ogni volta che ti fermi rec. 10"
Workouts
Dorso - Bicipiti
Rematore manubrio
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec
3
–
–
8
90 sec
4
–
–
8
90 sec
Rematore manubrio
4 sets
Start
in App
Rematore cavo basso sbarra
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec
4
–
–
12
90 sec
Rematore cavo basso sbarra
4 sets
Start
in App
lat pulldown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
10
90 sec
3
–
–
8
90 sec
4
–
–
8
90 sec
lat pulldown
4 sets
Start
in App
Pulley basso (max stretch)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
Pulley basso (max stretch)
3 sets
Start
in App
Spinte manubri p.inclinata (petto)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec
4
–
–
10
100 sec
Spinte manubri p.inclinata (petto)
4 sets
Start
in App
Panca piana bilancere
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
10
120 sec
4
–
–
10
120 sec
Panca piana bilancere
4 sets
Start
in App
Curl seduto panca (45°, discesa 3")
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec
3
–
–
8
90 sec
4
–
–
8
90 sec
Curl seduto panca (45°, discesa 3")
4 sets
Start
in App
Curl cavo basso (distanz. Negativa 3")
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
0 sec
2
–
–
10
+
amrap
90 sec
3
–
–
10
0 sec
4
–
–
10
+
amrap
90 sec
Curl cavo basso (distanz. Negativa 3")
4 sets
Start
in App
Gambe
Tapis Roulant
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
0 sec
Tapis Roulant
1 sets
Start
in App
squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec
4
–
–
8
120 sec
5
–
–
8
120 sec
squat
5 sets
Start
in App
Affondi manubri
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
120 sec
2
–
–
8
120 sec
3
–
–
8
120 sec
Affondi manubri
3 sets
Start
in App
Stacchi Bil. (Gambe tese)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
120 sec
2
–
–
10
120 sec
3
–
–
8
120 sec
4
–
–
8
120 sec
Stacchi Bil. (Gambe tese)
4 sets
Start
in App
Leg Curl (3" Negativa)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
Leg Curl (3" Negativa)
3 sets
Start
in App
Leg Extension (1" Fermo su)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
10
60 sec
3
–
–
23
60 sec
Leg Extension (1" Fermo su)
3 sets
Start
in App
Spinte sopra testa (spalle)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
4
–
–
10
90 sec
Spinte sopra testa (spalle)
4 sets
Start
in App
Aperture manubri (Butterfly)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
8
90 sec
3
–
–
8
90 sec
Aperture manubri (Butterfly)
3 sets
Start
in App
French press manub. (p.piana)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec
French press manub. (p.piana)
3 sets
Start
in App
Pushdown sbarra
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
50
60 sec
2
50
60 sec
Pushdown sbarra
2 sets
Start
in App
Addome
Crunch
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
20
60 sec
2
20
60 sec
3
20
60 sec
Crunch
3 sets
Start
in App
Reverse
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
20
60 sec
2
20
60 sec
3
20
60 sec
Reverse
3 sets
Start
in App
plank
Start
in App
Set
Time
Rest time
1
30 sec
60 sec
2
30 sec
60 sec
3
30 sec
60 sec
plank
3 sets
Start
in App