Dudu El Flaco de La Cumbia
General
Beginner
Body
Plan Details
The Dudu El Flaco de La Cumbia routine by dfcgaspar is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
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Routine detail
Mon
Monday
17 exercises
Machine Assisted Dip
3 Sets x 8 Reps
Single-Leg Bench Dip
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
Bicep Stretch
3 Sets x 8 Reps
Weight Plate Reverse Curl
3 Sets x 8 Reps
Rocky Pull-Up
3 Sets x 8 Reps
Gironda Sternum Pull-Up
3 Sets x 8 Reps
Rear Pull-Up (Wide Grip)
3 Sets x 8 Reps
Hip Abduction
3 Sets x 8 Reps
Glute Kickback
3 Sets x 8 Reps
Glute Kickback
3 Sets x 8 Reps
Single-Leg Calf Raise
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Band Seated Calf Stretch
3 Sets x 8 Reps
Bodyweight Squat
3 Sets x 8 Reps
Bodyweight Rear Lunge
3 Sets x 8 Reps
Seated Hamstring Stretch
3 Sets x 8 Reps
Tue
Tuesday
12 exercises
Bench Push-Up
3 Sets x 8 Reps
Push-Up (Close Hand)
3 Sets x 8 Reps
Push-Up (Wide Hand)
3 Sets x 8 Reps
Arm Circles
3 Sets x 8 Reps
Shoulder Circles
3 Sets x 8 Reps
Upward Stretch
3 Sets x 8 Reps
Bent Knee Side Angle Pose
3 Sets x 8 Reps
Bow Pose
3 Sets
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Kneeling Forearm Stretch
3 Sets
Modified Push-Up to Forearms
3 Sets x 8 Reps
Wrist Circles
3 Sets x 8 Reps
Wed
Wednesday
17 exercises
Machine Assisted Dip
3 Sets x 8 Reps
Single-Leg Bench Dip
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
Bicep Stretch
3 Sets x 8 Reps
Weight Plate Reverse Curl
3 Sets x 8 Reps
Rocky Pull-Up
3 Sets x 8 Reps
Gironda Sternum Pull-Up
3 Sets x 8 Reps
Rear Pull-Up (Wide Grip)
3 Sets x 8 Reps
Hip Abduction
3 Sets x 8 Reps
Glute Kickback
3 Sets x 8 Reps
Glute Kickback
3 Sets x 8 Reps
Single-Leg Calf Raise
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Band Seated Calf Stretch
3 Sets x 8 Reps
Bodyweight Squat
3 Sets x 8 Reps
Bodyweight Rear Lunge
3 Sets x 8 Reps
Seated Hamstring Stretch
3 Sets x 8 Reps
Thu
Thursday
12 exercises
Bench Push-Up
3 Sets x 8 Reps
Push-Up (Close Hand)
3 Sets x 8 Reps
Push-Up (Wide Hand)
3 Sets x 8 Reps
Arm Circles
3 Sets x 8 Reps
Shoulder Circles
3 Sets x 8 Reps
Upward Stretch
3 Sets x 8 Reps
Bent Knee Side Angle Pose
3 Sets x 8 Reps
Bow Pose
3 Sets
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Kneeling Forearm Stretch
3 Sets
Modified Push-Up to Forearms
3 Sets x 8 Reps
Wrist Circles
3 Sets x 8 Reps
Fri
Friday
17 exercises
Machine Assisted Dip
3 Sets x 8 Reps
Single-Leg Bench Dip
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
Bicep Stretch
3 Sets x 8 Reps
Weight Plate Reverse Curl
3 Sets x 8 Reps
Rocky Pull-Up
3 Sets x 8 Reps
Gironda Sternum Pull-Up
3 Sets x 8 Reps
Rear Pull-Up (Wide Grip)
3 Sets x 8 Reps
Hip Abduction
3 Sets x 8 Reps
Glute Kickback
3 Sets x 8 Reps
Glute Kickback
3 Sets x 8 Reps
Single-Leg Calf Raise
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Band Seated Calf Stretch
3 Sets x 8 Reps
Bodyweight Squat
3 Sets x 8 Reps
Bodyweight Rear Lunge
3 Sets x 8 Reps
Seated Hamstring Stretch
3 Sets x 8 Reps
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