Loading...
3 here ne jav femra............
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The 3 here ne jav femra............ routine by shqauelton is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
lower
Est. 0 min
8 exercises
Machine Hip Abduction
3 Sets x 6,12,12 Reps
Machine Hip Adduction
3 Sets x 6,12,12 Reps
Machine Leg Press
3 Sets x 6,12,12 Reps
Dumbbell Lunge
3 Sets x 6,12,12 Reps
Machine Leg Extension
3 Sets x 6,12,12 Reps
Machine Leg Curl (Prone)
3 Sets x 6,12,12 Reps
Barbell Squat
3 Sets x 6,12,12 Reps
Machine Calf Raise
3 Sets x 6,12,12 Reps
Mon
upper
Est. 0 min
8 exercises
Back Hyperextension
3 Sets x 6,12,12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6,12,12 Reps
Cable Seated Row
3 Sets x 6,12,12 Reps
Machine Bench Press
3 Sets x 6,12,12 Reps
Machine Fly
3 Sets x 6,12,12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 6,12,12 Reps
Dumbbell Lateral Raise
3 Sets x 6,12,12 Reps
Machine Reverse Fly
3 Sets x 6,12,12 Reps
Tue
glutes
Est. 0 min
7 exercises
Barbell Squat
3 Sets x 6,12,12 Reps
Dumbbell Walking Lunge
3 Sets x 6,12,12 Reps
Hack Squat
3 Sets x 6,12,12 Reps
Barbell Hip Thrust
3 Sets x 6,12,12 Reps
Barbell Romanian Deadlift
3 Sets x 6,12,12 Reps
Barbell Bulgarian Split Squat
3 Sets x 6,12,12 Reps
Cable Leg Kickback
3 Sets x 6,12,12 Reps
