Lupita Chain - JEFIT

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Lupita Chain - JEFIT

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Lupita Chain

AUDIO TIP

General

Beginner

Machine strength

Plan Details

The Lupita Chain routine by APHeatlhCoaching is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.

Routine detail

Tue

Cadena Anterior Martes

Est. 82 min

11 exercises

Push-Up Demonstration

Push-Up

3 Sets x 8 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

4 Sets x 8 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 8 Reps

Smith Machine Incline Bench Press Demonstration

Smith Machine Incline Bench Press

4 Sets x 8 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

3 Sets x 8 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 8 Reps

Dumbbell Seated Alternating Front Raise Demonstration

Dumbbell Seated Alternating Front Raise

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Barbell Curl Demonstration

Barbell Curl

4 Sets x 8 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

4 Sets x 8 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

3 Sets x 8 Reps

Thu

Cadena Posterior Jueves

Est. 92 min

12 exercises

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 8 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 8 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 8 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 8 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 8 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

3 Sets x 12 Reps

Dumbbell Seated Side Lateral Raise Demonstration

Dumbbell Seated Side Lateral Raise

3 Sets x 12 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 8 Reps

Dumbbell Seated Tricep Press Demonstration

Dumbbell Seated Tricep Press

3 Sets x 8 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

3 Sets x 8 Reps

Fri

Upper Lower Viernes

Est. 92 min

10 exercises

Machine Bench Press Demonstration

Machine Bench Press

3 Sets x 15 Reps

Machine Fly Demonstration

Machine Fly

3 Sets x 15 Reps

Machine Shoulder Press Demonstration

Machine Shoulder Press

3 Sets x 12 Reps

Dumbbell Alternating Seated Curl Demonstration

Dumbbell Alternating Seated Curl

3 Sets x 15 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

3 Sets x 12 Reps

Barbell Squat Demonstration

Barbell Squat

4 Sets x 6 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

3 Sets x 20 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 15 Reps

Dumbbell Step-Up Demonstration

Dumbbell Step-Up

3 Sets x 8 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

4 Sets x 15 Reps

Any

Pierna Lunes-Miercoles

Est. 120 min

12 exercises

Barbell Squat Demonstration

Barbell Squat

4 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 12 Reps

Hack Squat Demonstration

Hack Squat

3 Sets x 15 Reps

Machine Kneeling Leg Curl Demonstration

Machine Kneeling Leg Curl

4 Sets x 10 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 12 Reps

Barbell Bulgarian Split Squat Demonstration

Barbell Bulgarian Split Squat

3 Sets x 12 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

3 Sets x 10 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 20 Reps

Hack Calf Raise Demonstration

Hack Calf Raise

4 Sets x 20 Reps

Cable Leg Kickback Demonstration

Cable Leg Kickback

3 Sets x 8 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

4 Sets x 12 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

4 Sets x 10 Reps