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Pierwszy miesi?c z Marcinem
General
Beginner
Machine strength
Plan Details
The Pierwszy miesi?c z Marcinem routine by damiannelus is a 2 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Pon., ?r., Pt.,
Est. 72 min
9 exercises
Dumbbell Decline Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 10 Reps
Single-Leg Calf Raise
3 Sets x 20 Reps
EZ Bar French Press
3 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 15 Reps
Plank
3 Sets
Push-Up to Side Plank
3 Sets x 30 Reps
Sit-Up
3 Sets x 30 Reps
Day 2
Wt., Czw., Sb.
Est. 65 min
9 exercises
Cable Seated Row
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 15 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 21 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Decline Crunch
3 Sets x 30 Reps
