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definition training
General
Beginner
Machine strength
Plan Details
The definition training routine by ThaisMorettoMarques is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Superior
Est. 61 min
10 exercises
Machine Ab Crunch
3 Sets x 20 Reps
Cable Side Bend
3 Sets x 20 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Cable Upper Row
3 Sets x 12 Reps
Tue
Inferior
Est. 57 min
8 exercises
Machine Leg Press (Narrow Stance)
4 Sets x 12 Reps
Bodyweight Wall Squat
4 Sets x 12 Reps
Machine Hip Adduction
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Dumbbell Plie Squat
4 Sets x 12 Reps
Smith Machine Squat
3 Sets x 12 Reps
Wed
Superior
Est. 40 min
6 exercises
Decline Crunch
3 Sets x 20 Reps
Decline Bench Leg Raise
3 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Thu
Inferior
Est. 51 min
7 exercises
Smith Machine Split Squat
3 Sets x 12 Reps
Bodyweight Squat
3 Sets x 12 Reps
Machine Single-Leg Extension
4 Sets x 12 Reps
Cable Standing Leg Curl
4 Sets x 12 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 12 Reps
Machine Calf Press
4 Sets x 12 Reps
Smith Machine Stiff-Leg Deadlift
4 Sets x 12 Reps
Fri
Superior
Est. 67 min
11 exercises
Leg Raise
3 Sets x 20 Reps
Decline Bench Weighted Twist
3 Sets x 20 Reps
Dumbbell Bicep Curl (Supine)
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 8 Reps
Sat
Inferior
Est. 47 min
6 exercises
Smith Machine Squat
4 Sets x 12 Reps
Dumbbell Calf Raise
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Kneeling Leg Curl
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Machine Hip Adduction
4 Sets x 12 Reps
