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Lana’s
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The Lana’s routine by jrkhkkgc is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
HII BABY
Routine detail
Mon
Lower Body ?
Est. 0 min
7 exercises
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Squats
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Leg raise
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Tue
Upper body ?
Est. 0 min
6 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Lying Tricep Extension
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Mountain Climber
3 Sets x 8 Reps
Tue
Upper body ?
Est. 0 min
6 exercises
Dip
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Tricep Kickback
3 Sets x 8 Reps
Thu
Lower body ?
Est. 0 min
6 exercises
Barbell Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Fri
Lower body ?
Est. 0 min
6 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Step up
3 Sets x 8 Reps
Walking lunges
3 Sets x 8 Reps
Side lunges
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
