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femra 3 here ne jave
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The femra 3 here ne jave routine by arber14 is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Dita 2 (PJESA LART)
Est. 0 min
10 exercises
Cable Seated Row
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Inner Chest Press
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Machine Bench Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Mon
Dita 1 ( PJESA POSHTE)
Est. 0 min
7 exercises
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Barbell Squat
4 Sets x 12 Reps
Hack Squat
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Tue
Dita 3 (VITHET)
Est. 0 min
9 exercises
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Smith Machine Squat
4 Sets x 12 Reps
Smith Machine Split Squat
4 Sets x 12 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Barbell Romanian Deadlift
4 Sets x 12 Reps
Barbell Sumo Deadlift
4 Sets x 12 Reps
Cable Leg Kickback
4 Sets x 12 Reps
Cable Hip Abduction
4 Sets x 12 Reps
