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Estefany's trainingschema
General
Advanced
Machine strength
Plan Details
The Estefany's trainingschema routine by g.r.seppenwoolde is a 3 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
BBB 1
Est. 77 min
10 exercises
Hack Squat (Reverse Position)
4 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 14 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Cable Pull Through
4 Sets x 12 Reps
Barbell Kneeling Squat
3 Sets x 10 Reps
Hip Extension (Standing)
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Parallel Bar Hip Raise
4 Sets x 10 Reps
Decline Bench Knee Raise
4 Sets x 10 Reps
Wed
Full body / Cardio
Est. 105 min
9 exercises
Cable Seated Row
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Machine Calf Raise
4 Sets x 15 Reps
Treadmill Running
1 Set
Pilates
1 Set
Thu
BBB 2
Est. 70 min
9 exercises
Barbell Squat
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
1 been pushdown op het optrekapparaat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Dumbbell Step-Up
4 Sets x 10 Reps
Dumbbell Side Bend
4 Sets x 10 Reps
Air Bike
4 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 12 Reps
Side Bridge
3 Sets
