BRUNO ALBUQUERQUE
General
Beginner
Machine strength
Plan Details
The BRUNO ALBUQUERQUE routine by juniorcontase is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
CHEST DAY
Est. 219 min
8 exercises
Machine Inner Chest Press
3 Sets x 12 Reps
Machine Incline Chest Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Step Machine
1 Set
Stationary Bike
1 Set
Treadmill Running
1 Set
Day 2
LEGS DAY
Est. 222 min
9 exercises
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Hack Squat
3 Sets x 12 Reps
Prisoner Squat
3 Sets x 12 Reps
Stationary Bike
1 Set
Step Machine
1 Set
Treadmill Running
1 Set
Day 3
ARMS DAY
Est. 232 min
10 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Barbell Shoulder Press
3 Sets x 12 Reps
Barbell Military Press (Seated)
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Treadmill Running
1 Set
Step Machine
1 Set
Stationary Bike
1 Set
Day 4
BACK DAY
Est. 225 min
9 exercises
Cable Seated Row
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 12 Reps
Stationary Bike
1 Set
Step Machine
1 Set
Treadmill Running
1 Set
