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Nadias summer body
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The Nadias summer body routine by maltemillard is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Use this to get that toned and fit summer, and cut off that excess fat without burning too much muscle 7 day cardio and 5 day weightlifting
Routine detail
Day 1
Cardio + mave
Est. 50 min
5 exercises
Walking
1 Set
Crunch
4 Sets x 10 Reps
Weight Plate Russian Twist
4 Sets x 10 Reps
Leg Raise
4 Sets x 10 Reps
Plank
4 Sets
Day 2
Cardio + ben
Est. 51 min
6 exercises
Walking
1 Set
Barbell Bulgarian Split Squat
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Single-Leg Extension
6 Sets x 1 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Day 3
Cardio + ryg
Est. 44 min
5 exercises
Walking
1 Set
Cable Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 10 Reps
Day 4
Cardio + arme
Est. 49 min
6 exercises
Walking
1 Set
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Day 5
Cardio + skulder
Est. 46 min
5 exercises
Walking
1 Set
Dumbbell Lateral Raise
5 Sets x 8 Reps
Cable Front Raise
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
