Preparação
General
Beginner
Machine strength
Plan Details
The Preparação routine by alexsplinter is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Chest + Biceps + Abs
Est. 57 min
9 exercises
Barbell Bench Press
1 Set x 15 Reps
Barbell Bench Press
2 Sets x 10 Reps
Barbell Bench Press
1 Set x 8 Reps
Barbell Incline Bench Press
3 Sets x 15 Reps
Dumbbell Fly
3 Sets x 10 Reps
Push-Up
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
EZ Bar Curl
3 Sets x 10 Reps
Wed
Shoulders + Upper & Lower Legs + Abs
Est. 63 min
10 exercises
Dumbbell Front Raise
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
1 Set x 8 Reps
Dumbbell Seated Shoulder Press
1 Set x 15 Reps
Dumbbell Seated Shoulder Press
1 Set x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Leg Press
4 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Fri
Back + Triceps + Abs
Est. 50 min
9 exercises
Chin-Up with Knee Raise
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
1 Set x 10 Reps
Cable Rear Pulldown (Wide Grip)
1 Set x 6 Reps
Cable Rear Pulldown (Wide Grip)
1 Set x 15 Reps
Cable Rear Pulldown (Wide Grip)
1 Set x 12 Reps
Dip
3 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Any
Abs
Est. 238 min
9 exercises
Parallel Bar Hip Flexion
3 Sets x 20 Reps
Janda Sit-Up
3 Sets x 50 Reps
Parallel Bar Leg Raise
3 Sets x 30 Reps
Parallel Bar Hip Raise
3 Sets x 830 Reps
Weight Plate Russian Twist
3 Sets x 20 Reps
Abdominal Hip Roll
3 Sets x 20 Reps
Side Bridge
3 Sets
Oblique Crunch
3 Sets x 20 Reps
Crunch
3 Sets x 40 Reps
Any
Cardio
Est. 156 min
4 exercises
Swimming
1 Set
Field Sports
1 Set
Running
1 Set
Treadmill Running
1 Set
