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Rutina para Dinora
General
Intermediate
Machine strength
Plan Details
The Rutina para Dinora routine by carmenanahisantos is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Any
Torso y abs
Est. 0 min
0 exercises
This day is empty
Any
Gluteos y cuadriceps
Est. 87 min
12 exercises
Bridge
3 Sets
Glute Kickback (Kneeling)
3 Sets x 10 Reps
Hip Extension (Standing)
3 Sets x 10 Reps
Cable Hip Abduction
3 Sets x 10 Reps
Barbell Kneeling Squat
3 Sets x 10 Reps
Smith Machine Split Squat
3 Sets x 10 Reps
Barbell Lateral Lunge
3 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 15 Reps
Barbell Front Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Barbell Bench Squat
3 Sets x 10 Reps
Any
Gluteos y femoral
Est. 105 min
16 exercises
Hamstring Stretch
3 Sets x 8 Reps
Kneeling Hip Flexor
3 Sets x 8 Reps
Sissy Squat
3 Sets x 8 Reps
World's Greatest Stretch
3 Sets x 8 Reps
Quadricep Stretch
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Single-Leg Glute Bridge
3 Sets x 8 Reps
