plan para ser culona

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5 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

culonas al poder

chest/tri 6 exercises, 0 min

LEG 7 exercises, 0 min

Machine Calf Raise	3x8 reps	rest: 60s
Barbell Hip Thrust	3x8 reps	rest: 60s
Kettlebell Single-Leg Deadlift	3x8 reps	rest: 60s
Barbell Bulgarian Split Squat	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Machine Seated Calf Raise	2x8 reps	rest: 60s
Cable Leg Kickback	3x8 reps	rest: 60s

back/bi/glute 8 exercises, 0 min

Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 60s
Cable Seated Row	3x8 reps	rest: 60s
EZ Bar Curl	3x8 reps	rest: 60s
Pull-Up	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Barbell Bent-Over Row	3x8 reps	rest: 60s
Cable Leg Kickback	3x8 reps	rest: 60s

quads/bi/tri/shoulders 9 exercises, 0 min

Barbell Squat	3x8 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 60s
Dumbbell Lunge	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Machine Calf Raise	3x8 reps	rest: 60s

ham/chest/back 8 exercises, 0 min

Machine Seated Calf Raise	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Leverage Machine High Row	3x8 reps	rest: 60s
Machine Kneeling Leg Curl	3x8 reps	rest: 60s
Dumbbell Bench Press	3x8 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x8 reps	rest: 60s