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mujer

belen.st21

Jul 14th 2019

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mujer

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5 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

gluteos 6 exercises, 1 hr 0 min

	Smith Machine Squat	4x12 reps	rest: 0s
	Barbell Lunge	4x30 reps	rest: 60s
	Barbell Hip Thrust	4x12 reps	rest: 0s
	Cable Leg Kickback	4x12 reps	rest: 60s
	Barbell Deadlift	4x12 reps	rest: 0s
	Barbell Good Morning	4x15 reps	rest: 60s

hombros espalda 5 exercises, 38 mins

	Dumbbell Shoulder Press	3x15 reps	rest: 0s
	Dumbbell Lateral Raise	3x15 reps	rest: 60s
	Dumbbell Alternating Front Raise	3x15 reps	rest: 60s
	Dumbbell One-Arm Row	3x20 reps	rest: 0s
	Barbell Bent-Over Row	3x20 reps	rest: 60s

piernas aductores 6 exercises, 1 hr 0 min

	Smith Machine Squat	3x15 reps	rest: 0s
	Smith Machine Split Squat	4x30 reps	rest: 60s
	Smith Machine Squat	3x20 reps	rest: 0s
	Machine Leg Extension	5x20 reps	rest: 60s
	Dumbbell Plie Squat	3x15 reps	rest: 0s
	Machine Leg Press	4x15 reps	rest: 60s

brazos adbs 8 exercises, 1 hr 21 mins

	Dumbbell Tricep Extension	3x15 reps	rest: 0s
	Dumbbell Tricep Kickback	3x15 reps	rest: 60s
	Cable Tricep Pushdown (Rope)	3x15 reps	rest: 60s
	Dumbbell Hammer Curl	3x15 reps	rest: 0s
	Barbell Curl	3x15 reps	rest: 60s
	Leg Raise	4x20 reps	rest: 0s
	Crunch	4x20 reps	rest: 60s
	Walking	1x0 reps	rest: 30s

gluteos 6 exercises, 1 hr 8 mins

	Barbell Squat	4x15 reps	rest: 0s
	Dumbbell Lunge	4x30 reps	rest: 60s
	Smith Machine Deadlift	4x15 reps	rest: 0s
	Barbell Good Morning	4x20 reps	rest: 60s
	Barbell Front Squat	4x15 reps	rest: 0s
	Barbell Kneeling Squat	4x20 reps	rest: 60s

cardio 5 exercises, 1 hr 22 mins

	Plank	4x0 reps	rest: 0s
	Mountain Climber	4x30 reps	rest: 0s
	Ab Draw Leg Slide	4x50 reps	rest: 60s
	Machine Seated Calf Raise	6x40 reps	rest: 60s
	Walking	1x0 reps	rest: 30s

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