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Pod?a partií
AUDIO TIP
General
Beginner
None
Plan Details
The Pod?a partií routine by scadetade is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
Prsia
Est. 0 min
7 exercises
Barbell Bench Press
4 Sets x 10,8,8,5 Reps
Machine Fly
4 Sets x 10,10,10,6 Reps
Machine Bench Press
4 Sets x 10,8,6,10 Reps
Smith Machine Incline Bench Press
4 Sets x 10,8,6,6 Reps
Pectoral
3 Sets x 10,8,5 Reps
Dumbbell Pullover
4 Sets x 12,12,10,12 Reps
Dumbbell Fly
4 Sets x 10,10,8,10 Reps
Any
Biceps
Est. 0 min
10 exercises
Dumbbell Incline Curl
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 10,10,10,8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 16,20,20,16 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 18,18,18,10 Reps
Dumbbell Concentration Curl
4 Sets x 18,20,14,16 Reps
Preacher Curl Machine
4 Sets x 12,10,5,5 Reps
Cable One-Arm Bicep Curl
4 Sets x 16,20,16,16 Reps
Cable Incline Bicep Curl
4 Sets x 10,7,10,10 Reps
Cable Bicep Curl
4 Sets x 10,10,8,10 Reps
Armbeuger
4 Sets x 14,12,9,10 Reps
Any
Triceps
Est. 0 min
8 exercises
Cable Tricep Pushdown (Rope)
4 Sets x 10,10,10,8 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 12 Reps
Machine Tricep Extension
4 Sets x 12,12,12,10 Reps
Dumbbell Seated Tricep Press
4 Sets x 8,10,8,8 Reps
EZ Bar Tricep Extension
4 Sets x 10,7,7,7 Reps
Machine Assisted Dip
4 Sets x 8,10,6,10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 20 Reps
Machine Dip
4 Sets x 10 Reps
Any
Ramena
Est. 0 min
9 exercises
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 14,8,6,4 Reps
Machine Reverse Fly
4 Sets x 10,8,7,10 Reps
Cable Lateral Raise
4 Sets x 20,20,16,16 Reps
Leverage Shoulder Press
4 Sets x 10,8,5,6 Reps
Smith Machine Shoulder Press
4 Sets x 10,8,8,8 Reps
Barbell Front Raise
4 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 10,10,8,10 Reps
Machine Deltoid Raise
4 Sets x 10 Reps
Any
Chrbát
Est. 0 min
11 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10,8,10,8 Reps
Cable Seated Row
4 Sets x 16,10,8,8 Reps
Dumbbell One-Arm Row
4 Sets x 20,20,16,16 Reps
Cable Rope Face Pull
4 Sets x 10,12,6,10 Reps
Machine Lat Pulldown
4 Sets x 10 Reps
Machine Assisted Pull-Up
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10,8,8,8 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 10,8,6,6 Reps
Leverage Machine Iso Row
4 Sets x 12,8,8,8 Reps
Leverage Machine High Row
4 Sets x 12,10,10,10 Reps
Machine Vertical Row (Close Grip)
4 Sets x 10 Reps
Any
Nohy
Est. 0 min
10 exercises
Machine Calf Raise
4 Sets x 12 Reps
Calf Press On Leg Press
4 Sets x 10,10,12,10 Reps
Machine Leg Extension
4 Sets x 12,10,10,8 Reps
Barbell Squat
4 Sets x 12,8,8,8 Reps
Machine Leg Press
4 Sets x 14,12,10,10 Reps
Machine Leg Curl (Prone)
4 Sets x 6,8,8,10 Reps
Hack Calf Raise
3 Sets x 12,10,10 Reps
Machine Squat
4 Sets x 14,10,8,10 Reps
Machine Seated Leg Curl
4 Sets x 10,10,6,6 Reps
Machine Seated Calf Raise
4 Sets x 5,12,10,8 Reps
