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New Workout
AUDIO TIP
General
Beginner
None
Plan Details
The New Workout routine by b.danielamaria is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Luni-Dani: Piept-Biceps-Abdomen-Fund
Est. 0 min
13 exercises
Treadmill Running
1 Set
Arm Circles
1 Set x 15 Reps
Barbell Bench Press
3 Sets x 12,10,9 Reps
Dumbbell Fly
3 Sets x 10,8,8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10,8,8 Reps
Barbell Curl
3 Sets x 8,10,10 Reps
Cable One-Arm Bicep Curl
2 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 20,17,15 Reps
Decline Bench Ab Reach
2 Sets x 50,45 Reps
Barbell Hip Thrust
2 Sets x 12,10 Reps
Kettlebell Goblet Squat
2 Sets x 10 Reps
Step Machine
1 Set
Wed
Miercuri-Dani: Spate-Triceps-Gambe
Est. 0 min
10 exercises
Walking
1 Set
Arm Circles
2 Sets x 15,10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15,12,12,10 Reps
Barbell Bent-Over Row
3 Sets x 10,8,8 Reps
Cable Seated Row
4 Sets x 12,12,12,8 Reps
Back Hyperextension
3 Sets x 15,12,12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12,12,10,8 Reps
Cable Rope Overhead Tricep Extension
2 Sets x 12,10 Reps
Machine Seated Tricep Dip
3 Sets x 15,12,10 Reps
Machine Calf Raise
4 Sets x 20,20,15,15 Reps
Fri
Vineri-Dani: Picioare-Squat-Fund-,,Abdomene’’
Est. 0 min
14 exercises
Elliptical Training
1 Set
Bodyweight Squat
1 Set x 20 Reps
Pelvic Tilt to Glute Bridge
1 Set x 40 Reps
Barbell Squat
3 Sets x 12,10,10 Reps
Machine Leg Press (Wide Stance)
3 Sets x 12,10,10 Reps
Barbell Romanian Deadlift
3 Sets x 12,10,10 Reps
Machine Leg Extension
3 Sets x 15,12,10 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Dumbbell Bulgarian Split Squat
2 Sets x 5 Reps
Dumbbell Walking Lunge
2 Sets x 15,12 Reps
Barbell Hip Thrust
3 Sets x 12,10,8 Reps
Kettlebell Goblet Squat
3 Sets x 10,10,8 Reps
Decline Bench Ab Reach
3 Sets x 50,45,40 Reps
Plank
2 Sets
Sat
Sâmb?t?-Dani: Full body+Cardio
Est. 0 min
11 exercises
Recumbent Bike
1 Set
Bodyweight Squat
1 Set x 20 Reps
Arm Circles
1 Set x 15 Reps
Hack Squat
4 Sets x 12,10,10,8 Reps
Cable Leg Kickback
3 Sets x 15,12,12 Reps
Machine Inner Chest Press
3 Sets x 15,15,10 Reps
Back Hyperextension
3 Sets x 15,12,12 Reps
Hanging Leg Raise
3 Sets x 20,17,15 Reps
Plank
1 Set
Treadmill Running
1 Set
Step Machine
1 Set
