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3 días, programa de pesas
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The 3 días, programa de pesas routine by gabosiito089 is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is a 3-day split training routine for a beginner. The goal is to perform three strength training sessions each week with either one or two days rest between sessions. Examples of Training Format Day 1: Monday Day 2; Wednesday Day 3: Friday or Day 1: Monday Day 2: Thursday Day 3: Sunday either format will work or you can go back and forth between the two for 8-12 weeks for best results. This is a base level plan - meaning, it will develop a strong base of strength and general conditioning before transitioning to a more challenging program (like a 5x5 program as an example). Strength Program Day 1: Train Back/Chest/Arms (24 total sets / 61-minute training session). Day 2: Legs/Core (24 total sets / 55-minute training session). Day 3: Shoulders/Triceps (16 total sets / 34-minute training session). Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 2
Martes, espalda pechos y bíceps.
Est. 62 min
8 exercises
Dumbbell One-Arm Row
3 Sets x 12,8,6 Reps
Barbell Bent-Over Row
3 Sets x 12,8,6 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 12,8,6 Reps
Dumbbell Incline Bench Press
3 Sets x 12,8,6 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10,8,6 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 10,8,6 Reps
Dumbbell Hammer Curl
3 Sets x 12,10,8 Reps
Day 3
Jueves, Piernas and core
Est. 58 min
8 exercises
Machine Leg Extension
3 Sets x 10,8,6 Reps
Machine Seated Leg Curl
3 Sets x 10,8,6 Reps
Machine Leg Press
3 Sets x 12,10,8 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Air Bike
3 Sets x 20,15,12 Reps
Seated Leg Tuck
3 Sets x 20,15,12 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
Day 6
Sábado Hombro y bíceps
Est. 37 min
5 exercises
Dumbbell Lateral Raise
3 Sets x 12,10,8 Reps
Barbell Shoulder Press
4 Sets x 10,8,8,6 Reps
Barbell Upright Row
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dip
3 Sets x 8 Reps
