Aprile 2020
General
Beginner
Dumbbell
Plan Details
The Aprile 2020 routine by evelinpflores is a 8 day workout plan. It is a beginner level plan to achieve general fitness goals.
Get Ready! When doing leg workouts it is critical to maintain a stable bar path, a braced core to ensure a neutral back and to lower to a depth at least parallel with the floor. Warming Up Especially for compound lifts we recommend warming up with lighter weights before your working sets. A common warmup scheme is 10-15 sets with a very light weight, followed by intermediate sets until you do 1 rep of your working weight. Reps, Sets and Rest There are many different rep schemes that'll help you reach your goals. We've set 3 sets of 8 reps by default, but feel free to change it to your own liking. Getting Help If you need some help getting started, join our facebook group and our team and existing community would be happy to help!
Routine detail
Mon
1. Petto & Schiena
Est. 43 min
6 exercises
Jump Rope
1 Set
Dumbbell Incline Bench Press
3 Sets x 20 Reps
Dumbbell Bent-Over Row
3 Sets x 20 Reps
Kettlebell One-Arm Floor Press
3 Sets x 12 Reps
Chest and Shoulder Stretch
3 Sets x 12 Reps
Kettlebell One-Arm Row
3 Sets x 12 Reps
Tue
2. Buttocks & bicipiti
Est. 58 min
8 exercises
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Glute Kickback
3 Sets x 20 Reps
Dumbbell Seated Bicep Curl
3 Sets x 20 Reps
Hip Adduction
3 Sets x 12 Reps
Dumbbell One-Arm Bicep Curl
3 Sets x 12 Reps
Bodyweight Squat
3 Sets x 15 Reps
Jump Squat
3 Sets x 15 Reps
Jump Rope
1 Set
Wed
3. Cardio & ABS
Est. 0 min
0 exercises
This day is empty
Thu
4. Tríceps, spalla & polpacci
Est. 56 min
8 exercises
Dumbbell Lateral Raise
3 Sets x 20 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 12 Reps
Dumbbell Alternating Front Raise
3 Sets x 20 Reps
Dumbbell Tricep Kickback
1 Set x 12 Reps
Dumbbell Upright Row
3 Sets x 12 Reps
Tricep Push-Up
3 Sets x 12 Reps
Bodyweight Calf Raise
3 Sets x 12 Reps
Jump Rope
1 Set
Fri
5. Leg Day
Est. 99 min
6 exercises
Jump Rope
1 Set
Bodyweight Walking Lunge
3 Sets x 12 Reps
Mountain Climber
3 Sets x 20 Reps
Kettlebell Goblet Squat
3 Sets x 12 Reps
Bodyweight Side Lunge
3 Sets x 12 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 12 Reps
Sat
6. Total body
Est. 62 min
1 exercise
Yoga
1 Set
Any
Stacchi day
Est. 30 min
4 exercises
Barbell Deadlift
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Machine Leg Press (Wide Stance)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Any
Squat day
Est. 43 min
4 exercises
Barbell Squat
8 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
4 Sets x 6 Reps
Dumbbell Lunge
3 Sets x 12 Reps
