Workout Routine

Free

Day 1

by mbcmbc

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Piernas y Tríceps

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Sentadillas en multipower

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec

squat

4×15

Peso muerto con mancuerna

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

deadlift

4×15

Hip thrust

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec

hip thrust

4×15

Extensión de cuadriceps

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
4
–
–
15
100 sec

leg extension

4×15

Extensión de tríceps en polea alta

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

triceps extension

4 sets

Extensión trasnuca sentada con mancuerna

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
12
100 sec
4
–
–
12
100 sec

overhead triceps extensions

4 sets

Oblicuos parada con disco

standing oblique crunches

Set
Reps
Rest time
1
30
100 sec
2
30
100 sec
3
30
100 sec
4
30
100 sec

standing oblique crunches

4×30

Crunch en polea/maquina

Cable crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec
2
–
–
20
100 sec
3
–
–
20
100 sec
4
–
–
20
100 sec

Cable crunch

4×20