Doing your own routine is sometimes a difficult task for some, since the progress you are going to make in the gym depends a lot on the selection of the exercises.
Therefore we show you a five-day routine to do with machines in your gym so you can progress and meet your goals.
Five day routine
First day, push
Series | Repetitions | RIR | Break | |
---|---|---|---|---|
Olympic Barbell Bench Press | 4 | 6-8 | 1-3 | 2 minutes |
Overhead Triceps Extensions | 4 | 10-12 | 1-3 | 2 minutes |
Pulley crosses | 4 | 12-15 | 1-3 | 2 minutes |
Lateral raises on pulley | 4 | 8-12 | 1-3 | 2 minutes |
Military press on the multipower | 3 | 6-8 | 1-3 | 2 minutes |
Second day, jerk
Series | Repetitions | RIR | Break | |
---|---|---|---|---|
Barbell row | 4 | 6-8 | 1-3 | 2 minutes |
Pull to the chest | 4 | 10-12 | 1-3 | 2 minutes |
Incline bicep curl | 4 | 12-15 | 1-3 | 2 minutes |
Pulley bicep curl | 4 | 10-12 | 1-3 | 2 minutes |
Pullover on high pulley with rope | 4 | 8-12 | 1-3 | 2 minutes |
Third day, lower body exercises
Series | Repetitions | RIR | Break | |
---|---|---|---|---|
Hamstring curl | 4 | 10-12 | 1-3 | 2 minutes |
Squat on the multipower | 4 | 12-15 | 1-3 | 2 minutes |
Quadriceps on machine | 4 | 12-15 | 1-3 | 2 minutes |
Machine abductors | 4 | 12-15 | 1-3 | 2 minutes |
Press | 4 | 8-12 | 1-3 | 2 minutes |
Fourth day, upper body exercises
Series | Repetitions | RIR | Break | |
---|---|---|---|---|
Barbell row | 4 | 16-8 | 1-3 | 2 minutes |
Pulley bicep curl | 4 | 10-12 | 1-3 | 2 minutes |
Rope Triceps Extension | 4 | 12-15 | 1-3 | 2 minutes |
Lateral shoulder raises | 4 | 8-12 | 1-3 | 2 minutes |
Military press on the multipower | 4 | 6-8 | 1-3 | 2 minutes |
Fifth day, lower body
Series | Repetitions | RIR | Break | |
---|---|---|---|---|
Squat on the multipower | 4 | 10-12 | 1-3 | 2 minutes |
Hip Thrust on the Hamstring Machine | 4 | 12-15 | 1-3 | 2 minutes |
Hamstring curl | 4 | 12-15 | 1-3 | 2 minutes |
Press | 4 | 8-12 | 1-3 | 2 minutes |
Twin | 4 | 15-20 | 1-3 | 2 minutes |
Barbell row
In this exercise it is important to keep the back as straight as possible and without moving it when performing the movement, a trick is to tighten the abdomen and perform the slow movement, noting the work of the back.
Pulley bicep curl
It is a very easy to perform and very common exercise, the elbows should be as close to the body as possible. The movement should also be slow, trying to feel the contraction of the biceps.
Lateral raises with pulley
For the lateral raises, the wrists must be completely aligned with our arm, which must be slightly flexed and a little diagonally.
Military press on the multipower
The military press is excellent for the front potion of the shoulder and part of the chest. It is excellent to strengthen that part of our body. Remember to tighten your abdomen when you do the movement.
Hip Thrust on the hamstring machine
It is an excellent alternative if you do not want to prepare the bar, the movement is the same. This exercise should be present in your routine since it is the best exercise for the buttocks.
Pullover on high pulley with rope
It is a really good exercise to work the serratos with a rope. The more you lower your torso towards the ground Without curving your back, the more demanding the exercise.
Pull to the chest
It is a very common exercise where you work your back. The idea is to use a very large bar and bring it up to the level of the clavicle. The great thing about this exercise is that it has many variables.
Squat on the multipower
In this exercise you will have to put more weight than if you were doing the squat with an unassisted Olympic bar. The multipower will help you maintain a correct posture when squatting.
In Vitónica | A functional training routine to work your whole body.
In Vitónica | The ten key points to continue progressing in the gym
Images | iStock
Videos | Paloma Sala, AnthoniMontalvan, Marc, Pablo Pizzurno, Robert Hospedales Fitness & Bodybuilding TV., Adrian Muria, Powerexplosive, HSNstore.com