Io 43 week 3

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3 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Para principiantes que quieran bajar de peso y fortalecer en general

ACK, CHEST & BICEP 3 A 6 REP PESO MAXIMO 9 exercises, 1 hr 7 mins

Cable Lat Pulldown (Wide Grip)	4x12 reps	rest: 30s
Cable Seated Row	4x12 reps	rest: 30s
Machine Seated Row	4x12 reps	rest: 30s
Barbell Decline Bench Press	4x12 reps	rest: 30s
Dumbbell Incline Bench Press	4x12 reps	rest: 30s
Machine Bench Press	4x12 reps	rest: 30s
Dumbbell Alternating Hammer Curl	4x12 reps	rest: 30s
Barbell Curl	4x12 reps	rest: 30s
Cable Bicep Curl	4x12 reps	rest: 30s

LEG, SHOULDER & TRICEP 6 A 10 REPS PESO MODERADO 9 exercises, 1 hr 1 min

Machine Leg Press	4x12 reps	rest: 30s
Machine Leg Extension	4x10 reps	rest: 30s
Machine Seated Calf Raise	4x10 reps	rest: 30s
Kettlebell Front Squat	4x12 reps	rest: 30s
Leverage Shoulder Press	4x10 reps	rest: 30s
Dumbbell Tricep Extension	4x12 reps	rest: 30s
Weight Plate High Front Raise	4x10 reps	rest: 30s
Bench Dip	4x10 reps	rest: 30s
Kettlebell Military Press	4x10 reps	rest: 30s

Rest 0 exercises, 0 min

BACK, CHEST & BICEP 8 A 12 REPS PESO MODERADO 9 exercises, 1 hr 7 mins

Cable Seated Row	4x12 reps	rest: 30s
Machine Bench Press	4x12 reps	rest: 30s
Machine Reverse Lat Pulldown (Close Grip)	4x12 reps	rest: 30s
Machine Fly	4x12 reps	rest: 30s
Leverage Machine Iso Row	4x12 reps	rest: 30s
Barbell Incline Bench Press	4x12 reps	rest: 30s
Barbell Curl	4x12 reps	rest: 30s
Dumbbell Bicep Curl	4x12 reps	rest: 30s
Dumbbell Hammer Curl	4x12 reps	rest: 30s