1.- Tonificación
General
Beginner
Machine strength
Plan Details
The 1.- Tonificación routine by mscm74 is a 8 day workout plan. It is a beginner level plan to achieve general fitness goals.
Rutina de dos semanas para tonificar el cuerpo y prepararlo para la siguiente rutina. Cada dÃa finaliza con un ejercicio de cardio para quemar grasas. En la primera semana los ejercicios se harán en tres series de 10 repeticiones cada una con el peso que mejor soportemos. En la segunda semana haremos en cada ejercicio cuatro series de 12, 10, 8 y 8 repeticiones, aumentando gradualmente el peso en cada serie.
Routine detail
Day 1
Primer dÃa
Est. 100 min
9 exercises
Machine Incline Chest Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Leverage Shoulder Press
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Stationary Bike
1 Set
Elliptical Training
1 Set
Walking
1 Set
Day 2
Segundo dÃa
Est. 92 min
9 exercises
Machine Fly
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 10 Reps
Machine Deltoid Raise
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 20 Reps
Recumbent Bike
1 Set
Walking
1 Set
Day 3
Tercer dÃa
Est. 93 min
9 exercises
Leverage Incline Chest Press
3 Sets x 10 Reps
Leverage Machine High Row
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Dumbbell Alternating Incline Curl
3 Sets x 10 Reps
Cable Reverse Grip Tricep Extension
3 Sets x 10 Reps
Hack Squat (Narrow Stance)
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 15 Reps
Elliptical Training
1 Set
Walking
1 Set
Day 4
Cuarto dÃa
Est. 91 min
8 exercises
Machine Fly
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Dumbbell Alternating Front Raise
3 Sets x 10 Reps
Cable One-Arm Bicep Curl
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Rotational Crunch
3 Sets x 10 Reps
Walking
1 Set
Day 5
Quinto dÃa
Est. 100 min
8 exercises
Machine Bench Press
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Dumbbell Standing Front and Lateral Raises
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Stationary Bike
1 Set
Walking
1 Set
Day 6
Sexto dÃa
Est. 104 min
8 exercises
Leverage Chest Press
4 Sets x 12 Reps
Machine Vertical Row (Close Grip)
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 12 Reps
Hack Squat
4 Sets x 12 Reps
Recumbent Bike
1 Set
Walking
1 Set
Day 7
Séptimo dÃa
Est. 103 min
8 exercises
Machine Fly
4 Sets x 12 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Cable One-Arm Lateral Raise
4 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 12 Reps
Dumbbell Seated Tricep Press
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Elliptical Training
1 Set
Walking
1 Set
Day 8
Octavo dÃa
Est. 100 min
7 exercises
Machine Incline Chest Press
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Leverage Shoulder Press
4 Sets x 12 Reps
Preacher Curl Machine
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Walking
1 Set
