Loading...
FitCenter Nov-Dec
AUDIO TIP
General
Beginner
None
Plan Details
The FitCenter Nov-Dec routine by OmarCuacuas is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Workout Day #1
Est. 168 min
7 exercises
Elliptical Training
1 Set
Machine Bench Press
4 Sets x 12 Reps
Machine Seated Row
4 Sets x 12,10,10,10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10,10,8,8 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Treadmill Running
1 Set
Tue
Tren Inferior 1
Est. 169 min
7 exercises
Elliptical Training
1 Set
Machine Hip Abduction
4 Sets x 15 Reps
Machine Leg Press
4 Sets x 15 Reps
Dumbbell Squat
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Indoor Cycling
1 Set
Wed
Tren Superior 2
Est. 178 min
8 exercises
Elliptical Training
1 Set
Machine Seated Row
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
EZ Bar Tricep Extension
4 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Treadmill Running
1 Set
Thu
tren inferior 2
Est. 178 min
8 exercises
Step Machine
1 Set
Machine Leg Extension
4 Sets x 12 Reps
Dumbbell Plie Squat
4 Sets x 15 Reps
Bridge
4 Sets
Machine Leg Press (Wide Stance)
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Dumbbell Step-Up
4 Sets x 12 Reps
Step Machine
1 Set
