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plan para ser culona
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The plan para ser culona routine by brifiiit is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
culonas al poder
Routine detail
Mon
chest/tri
Est. 0 min
6 exercises
Barbell Bench Press
3 Sets x 8 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Tue
LEG
Est. 0 min
7 exercises
Machine Calf Raise
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Calf Raise
2 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Wed
back/bi/glute
Est. 0 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Fri
quads/bi/tri/shoulders
Est. 0 min
9 exercises
Barbell Squat
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Sat
ham/chest/back
Est. 0 min
8 exercises
Machine Seated Calf Raise
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Leverage Machine High Row
3 Sets x 8 Reps
Machine Kneeling Leg Curl
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
