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scheda estiva
General
Intermediate
Machine strength
Plan Details
The scheda estiva routine by adilucca77@gmail.com is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Any
petto e tricipiti
Est. 79 min
11 exercises
Machine Bench Press
4 Sets x 12 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Machine Dip
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Crunch
4 Sets x 50 Reps
Machine Ab Crunch
4 Sets x 15 Reps
Plank
1 Set
Back Hyperextension
3 Sets x 15 Reps
Any
dorsali e bicipiti
Est. 80 min
11 exercises
Cable Rear Pulldown (Wide Grip)
4 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Machine Seated Row
4 Sets x 12 Reps
Pull-Up
4 Sets x 6 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Crunch
4 Sets x 50 Reps
Machine Ab Crunch
4 Sets x 15 Reps
Plank
1 Set
Back Hyperextension
3 Sets x 15 Reps
Any
spalle e gambe
Est. 98 min
13 exercises
Machine Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Hack Squat
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Hip Abduction
4 Sets x 15 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Bodyweight Calf Raise
4 Sets x 25 Reps
Crunch
4 Sets x 50 Reps
Machine Ab Crunch
4 Sets x 15 Reps
Plank
1 Set
Back Hyperextension
3 Sets x 15 Reps
