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About this plan
Full body workout using only a barbell. You will work your entire body in a balanced way in a single day for 3 days a week: gaining strength and developing your muscle mass, using only a barbell and plates. Available for men and women. Ideal for those in the transition from beginner to intermediate.
Mon
Día 1: Cuerpo completo
Decline Push Up m
3 SETS • 15 REPS•Pecho
Barbell Curl
3 SETS • 15 REPS•Bíceps
Barbell Bent Over Row
3 SETS • 15 REPS•Espalda
Barbell Lying Triceps Extension
3 SETS • 15 REPS•Tríceps
Barbell Front Raise
3 SETS • 15 REPS•Hombros
Barbell Lunge
3 SETS • 15 REPS•Glúteos, Cuádriceps
Barbell Romanian Deadlift
3 SETS • 15 REPS•Glúteos
Wed
Día 3: Cuerpo completo
Decline Push Up m
3 SETS • 15 REPS•Pecho
Barbell Curl
3 SETS • 15 REPS•Bíceps
Barbell Bent Over Row
3 SETS • 15 REPS•Espalda
Barbell Lying Triceps Extension
3 SETS • 15 REPS•Tríceps
Barbell Front Raise
3 SETS • 15 REPS•Hombros
Barbell Lunge
3 SETS • 15 REPS•Glúteos, Cuádriceps
Barbell Romanian Deadlift
3 SETS • 15 REPS•Glúteos
Fri
Día 5: Cuerpo completo
Decline Push Up m
3 SETS • 15 REPS•Pecho
Barbell Curl
3 SETS • 15 REPS•Bíceps
Barbell Bent Over Row
3 SETS • 15 REPS•Espalda
Barbell Lying Triceps Extension
3 SETS • 15 REPS•Tríceps
Barbell Front Raise
3 SETS • 15 REPS•Hombros
Barbell Lunge
3 SETS • 15 REPS•Glúteos, Cuádriceps
Barbell Romanian Deadlift
3 SETS • 15 REPS•Glúteos