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4 Dias After Summer (1)
General
Beginner
Machine strength
Plan Details
The 4 Dias After Summer (1) routine by JjPepitx is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Realizar durante 12 semanas, subiendo progresivamente el numero de series por ejercicio.
Routine detail
Tue
Push
5 exercises
Dumbbell Bench Press
3 Sets x 12 Reps
Barbell Military Press
3 Sets x 12 Reps
Dumbbell Shoulder Raise
4 Sets x 12 Reps
Exercise not found
Machine Leg Extension
3 Sets x 14 Reps
Thu
Pull
7 exercises
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
Exercise not found
Barbell Preacher Curl
3 Sets x 10 Reps
Exercise not found
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Exercise not found
Machine Ab Crunch
3 Sets x 20 Reps
Sat
Fullbody
7 exercises
Barbell Bench Press
3 Sets x 10 Reps
Cable Cross-Over
2 Sets x 12 Reps
Machine Leg Press
3 Sets x 14 Reps
Exercise not found
Exercise not found
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Bicep Curl
2 Sets x 12 Reps
Sun
Brazo+Abs
7 exercises
Machine Inner Chest Press
3 Sets x 12 Reps
Exercise not found
Hack Squat
3 Sets x 12 Reps
Machine Deltoid Raise
4 Sets x 16 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell Tate Press
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 20 Reps
