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Gym
General
Beginner
Machine strength
Plan Details
The Gym routine by AlineSaltonDePaulaMelo is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Tue
Pernas
Est. 47 min
7 exercises
Machine Leg Extension
4 Sets x 15 Reps
Machine Hip Abduction
4 Sets x 15 Reps
Machine Leg Press
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Machine Hip Adduction
4 Sets x 15 Reps
Bodyweight Calf Raise
2 Sets x 15 Reps
Machine Calf Press
2 Sets x 15 Reps
Thu
Braços
Est. 53 min
8 exercises
Machine Fly
3 Sets x 15 Reps
Leverage Incline Chest Press
3 Sets x 15 Reps
Cable V Bar Pulldown
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Machine Seated Row
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Sat
Costas
Est. 0 min
0 exercises
This day is empty
Any
Perna
Est. 53 min
8 exercises
Machine Leg Extension
4 Sets x 15 Reps
Bodyweight Squat
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Machine Hip Adduction
4 Sets x 15 Reps
Bodyweight Calf Raise
4 Sets x 20 Reps
Any
Braço e Core
Est. 119 min
16 exercises
Push-Up
4 Sets x 10 Reps
Machine Fly
3 Sets x 15 Reps
Plank
2 Sets
Stability Ball Plank
2 Sets
Rowing
1 Set
Dumbbell One-Arm Row
3 Sets x 15 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 15 Reps
Side Plank
3 Sets x 3 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Front Raise
3 Sets x 15 Reps
Forearm Plank with Hip Abduction
3 Sets x 3 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
Dumbbell Seated Bicep Curl
3 Sets x 15 Reps
Dumbbell Seated Bent-Over Tricep Extension
3 Sets x 15 Reps
Dumbbell Tricep Extension
3 Sets x 15 Reps
Stability Ball Back Extension
4 Sets x 10 Reps
