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Rutina para perder peso graso para 4 semanas.
Barbell Overhead Squat
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3x12 reps |
rest: 30s
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Dumbbell Jump Squat
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3x12 reps |
rest: 30s
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Dumbbell Step-Up
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3x12 reps |
rest: 30s
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Dumbbell Jump Squat
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3x12 reps |
rest: 30s
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Dumbbell Lunge
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3x12 reps |
rest: 30s
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Dumbbell Jump Squat
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3x12 reps |
rest: 30s
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Barbell Power Snatch
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3x12 reps |
rest: 30s
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Dumbbell Jump Squat
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3x12 reps |
rest: 30s
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Barbell Snatch Pull
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3x12 reps |
rest: 30s
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Dumbbell Jump Squat
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3x12 reps |
rest: 30s
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Elliptical Training
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1x8 reps • 900s |
rest: 60s
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Dumbbell Shoulder Press
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3x12 reps |
rest: 40s
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Forearm Plank with Hip Abduction
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3x12 reps |
rest: 40s
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Barbell Romanian Deadlift
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3x12 reps |
rest: 40s
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Forearm Plank with Hip Abduction
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3x12 reps |
rest: 40s
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Push-Up
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3x12 reps |
rest: 40s
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Forearm Plank with Hip Abduction
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3x12 reps |
rest: 40s
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Bench Dip
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3x12 reps |
rest: 40s
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Forearm Plank with Hip Abduction
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3x12 reps |
rest: 40s
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Barbell Shrug
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3x12 reps |
rest: 40s
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Forearm Plank with Hip Abduction
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3x12 reps |
rest: 40s
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Step Machine
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1x12 reps • 1200s |
rest: 40s
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Dumbbell Shoulder Press
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3x12 reps |
rest: 40s
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Forearm Plank with Hip Abduction
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3x12 reps |
rest: 40s
|
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Barbell Romanian Deadlift
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3x12 reps |
rest: 40s
|
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Forearm Plank with Hip Abduction
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3x12 reps |
rest: 40s
|
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Push-Up
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3x12 reps |
rest: 40s
|
||
Forearm Plank with Hip Abduction
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3x12 reps |
rest: 40s
|
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Bench Dip
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3x12 reps |
rest: 40s
|
||
Forearm Plank with Hip Abduction
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3x12 reps |
rest: 40s
|
||
Barbell Shrug
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3x12 reps |
rest: 40s
|
||
Forearm Plank with Hip Abduction
|
3x12 reps |
rest: 40s
|
||
Step Machine
|
1x12 reps • 1200s |
rest: 40s
|
Barbell Overhead Squat
|
3x12 reps |
rest: 30s
|
||
Dumbbell Jump Squat
|
3x12 reps |
rest: 30s
|
||
Dumbbell Step-Up
|
3x12 reps |
rest: 30s
|
||
Dumbbell Jump Squat
|
3x12 reps |
rest: 30s
|
||
Dumbbell Lunge
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3x12 reps |
rest: 30s
|
||
Dumbbell Jump Squat
|
3x12 reps |
rest: 30s
|
||
Barbell Power Snatch
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3x12 reps |
rest: 30s
|
||
Dumbbell Jump Squat
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3x12 reps |
rest: 30s
|
||
Barbell Snatch Pull
|
3x12 reps |
rest: 30s
|
||
Dumbbell Jump Squat
|
3x12 reps |
rest: 30s
|
||
Elliptical Training
|
1x8 reps • 900s |
rest: 60s
|
Dumbbell Shoulder Press
|
3x12 reps |
rest: 40s
|
||
Forearm Plank with Hip Abduction
|
3x12 reps |
rest: 40s
|
||
Barbell Romanian Deadlift
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3x12 reps |
rest: 40s
|
||
Forearm Plank with Hip Abduction
|
3x12 reps |
rest: 40s
|
||
Push-Up
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3x12 reps |
rest: 40s
|
||
Forearm Plank with Hip Abduction
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3x12 reps |
rest: 40s
|
||
Bench Dip
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3x12 reps |
rest: 40s
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||
Forearm Plank with Hip Abduction
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3x12 reps |
rest: 40s
|
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Barbell Shrug
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3x12 reps |
rest: 40s
|
||
Forearm Plank with Hip Abduction
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3x12 reps |
rest: 40s
|
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Step Machine
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1x12 reps • 1200s |
rest: 40s
|