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mujer
General
Beginner
Machine strength
Plan Details
The mujer routine by belen.st21 is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
gluteos
Est. 60 min
6 exercises
Smith Machine Squat
4 Sets x 12 Reps
Barbell Lunge
4 Sets x 30 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Cable Leg Kickback
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 12 Reps
Barbell Good Morning
4 Sets x 15 Reps
Tue
hombros espalda
Est. 39 min
5 exercises
Dumbbell Alternating Front Raise
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Shoulder Press
3 Sets x 15 Reps
Barbell Bent-Over Row
3 Sets x 20 Reps
Dumbbell One-Arm Row
3 Sets x 20 Reps
Wed
piernas aductores
Est. 60 min
6 exercises
Smith Machine Squat
3 Sets x 20 Reps
Dumbbell Plie Squat
3 Sets x 15 Reps
Machine Leg Press
4 Sets x 15 Reps
Smith Machine Squat
3 Sets x 15 Reps
Smith Machine Split Squat
4 Sets x 30 Reps
Machine Leg Extension
5 Sets x 20 Reps
Thu
brazos adbs
Est. 82 min
8 exercises
Dumbbell Tricep Extension
3 Sets x 15 Reps
Dumbbell Tricep Kickback
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
Barbell Curl
3 Sets x 15 Reps
Leg Raise
4 Sets x 20 Reps
Crunch
4 Sets x 20 Reps
Walking
1 Set
Fri
gluteos
Est. 69 min
6 exercises
Barbell Good Morning
4 Sets x 20 Reps
Barbell Front Squat
4 Sets x 15 Reps
Barbell Kneeling Squat
4 Sets x 20 Reps
Barbell Squat
4 Sets x 15 Reps
Dumbbell Lunge
4 Sets x 30 Reps
Smith Machine Deadlift
4 Sets x 15 Reps
Sat
cardio
Est. 82 min
5 exercises
Plank
4 Sets
Mountain Climber
4 Sets x 30 Reps
Ab Draw Leg Slide
4 Sets x 50 Reps
Machine Seated Calf Raise
6 Sets x 40 Reps
Walking
1 Set
