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Сжигание 
General
Beginner
Machine strength
Plan Details
The Сжигание  routine by fuchunic is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
понедель
Est. 111 min
10 exercises
Elliptical Training
1 Set
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Tue
Вторник
Est. 111 min
10 exercises
Elliptical Training
1 Set
Cable Rear Pulldown (Wide Grip)
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Barbell Tricep Extension
4 Sets x 12 Reps
Dip
4 Sets x 12 Reps
Decline Crunch
4 Sets x 12 Reps
Parallel Bar Hip Raise
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 12 Reps
Barbell Curl
3 Sets x 8 Reps
Thu
ноги
Est. 105 min
6 exercises
Elliptical Training
1 Set
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Parallel Bar Hip Raise
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 12 Reps
Fri
Пятница
Est. 120 min
10 exercises
Elliptical Training
1 Set
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
