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New Workout
AUDIO TIP
General
Beginner
None
Plan Details
The New Workout routine by daniela.albuquerque. is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Costas&bicep
Est. 0 min
10 exercises
Rowing
1 Set
Back Extension (Prone)
2 Sets
Kneeling Thoracic Mobility
2 Sets x 8 Reps
Machine Inverted Row
3 Sets x 10 Reps
Machine Assisted Pull-Up
3 Sets x 10,8,8 Reps
Cable Incline Pulldown (Supine)
3 Sets x 10,8,8 Reps
Cable One-Arm Lat Pulldown
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 10,8,8 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 12 Reps
Tue
Quadricep
Est. 0 min
9 exercises
Step Machine
1 Set
Kneeling Hip Flexor
3 Sets x 8 Reps
Bodyweight Side Lunge
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 15 Reps
Dumbbell Bulgarian Split Squat
3 Sets x 10 Reps
Hack Squat
3 Sets x 12,10,10 Reps
Machine Leg Press
3 Sets x 12,10,10 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Wed
Ombro RM
Est. 0 min
7 exercises
Treadmill Running
1 Set
Shoulder Stretch
3 Sets x 8 Reps
Downward Facing Dog Single-Leg
3 Sets
Dumbbell One-Arm Incline Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Rope Row to Neck
3 Sets x 8 Reps
Fri
Peito&tricep
Est. 0 min
10 exercises
Bench Push-Up
3 Sets x 8 Reps
Machine Fly
3 Sets x 12,10,10 Reps
Leverage Chest Press
3 Sets x 12,10,10 Reps
Leverage Decline Chest Press
3 Sets x 12,10,10 Reps
Leverage Incline Chest Press
3 Sets x 12,10,10 Reps
Machine Bench Press
3 Sets x 12,10,10 Reps
Bench Dip
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 12,10,10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12,10,10 Reps
Machine Dip
3 Sets x 12 Reps
Sun
Gluteo&posterior
Est. 0 min
10 exercises
Step Machine
1 Set
Hero Pose
2 Sets x 8 Reps
Z Pose
2 Sets
Barbell Side Split Squat
3 Sets x 8 Reps
Hack Squat (Reverse Position)
3 Sets x 12,10,10 Reps
Cable Deadlift
3 Sets x 12,10,10 Reps
Cable Leg Kickback
3 Sets x 12,10,10 Reps
Barbell Hip Thrust
3 Sets x 12,10,10 Reps
Machine Single-Leg Curl
3 Sets x 12,10,10 Reps
Machine Hip Abduction
3 Sets x 12 Reps
