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Primera
General
Beginner
Machine strength
Plan Details
The Primera routine by MaTaDoR83 is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Empezando suave
Routine detail
Mon
Pecho y biceps
Est. 53 min
7 exercises
Barbell Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Cable Preacher Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Mon
Pecho y biceps
Est. 53 min
7 exercises
Barbell Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Cable Preacher Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Tue
Carrera continua
Est. 240 min
3 exercises
Treadmill Running
1 Set
Oblique Crunch
3 Sets x 8 Reps
Hundreds
3 Sets x 8 Reps
Wed
Piernas y hombros
Est. 44 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Extension
2 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 10 Reps
Deltoides Posterior en maquina
3 Sets x 10 Reps
Thu
Carrera continua
Est. 240 min
3 exercises
Running
1 Set
Oblique Crunch
3 Sets x 8 Reps
Hundreds
3 Sets x 8 Reps
Fri
Espalda y triceps
Est. 41 min
6 exercises
Cable Rear Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
2 Sets x 12 Reps
