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Carlos Grau Mujeres
General
Beginner
Machine strength
Plan Details
The Carlos Grau Mujeres routine by Kidra is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
2.Pierna 1
Est. 79 min
7 exercises
Barbell Squat
5 Sets x 15 Reps
Dumbbell Walking Lunge
3 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 20 Reps
Any
3.Torso 2
Est. 76 min
7 exercises
Weighted Pull-Up
4 Sets x 10 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Machine Bench Press
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Any
1.Torso 1
Est. 69 min
7 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Barbell Military Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 15 Reps
Any
4.Pierna 2
Est. 59 min
5 exercises
Machine Leg Press
5 Sets x 20 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Smith Machine Squat
3 Sets x 15 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
