YDNACP - FEMALE
General
Intermediate
Machine strength
Plan Details
The YDNACP - FEMALE routine by ydnacp is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Rotina feita para amigas.
Routine detail
Day 1
GLUTEO - ABDOMEN
Est. 216 min
18 exercises
Running
1 Set
Band Squat
8 Sets x 10 Reps
Barbell Lunge
8 Sets x 10 Reps
Barbell Step-Up
6 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Leg Press (Wide Stance)
6 Sets x 10 Reps
Glute Kickback
3 Sets x 10 Reps
Jackknife Sit-Up
3 Sets x 16 Reps
Dumbbell Side Bend
3 Sets x 14 Reps
Machine Ab Crunch
4 Sets x 15 Reps
Abdominal Pendulum
3 Sets x 15 Reps
Machine Back Extension
4 Sets x 15 Reps
Plank
2 Sets
Running
1 Set
Smith Machine Bench Squat
3 Sets x 10 Reps
Machine Kneeling Leg Curl
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Day 2
PERNAS - ABDOMEN
Est. 188 min
17 exercises
Running
1 Set
Barbell Squat
3 Sets x 12 Reps
Barbell Lunge
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Bodyweight Lunge
3 Sets x 30 Reps
Bodyweight Rear Lunge
3 Sets x 20 Reps
Machine Ab Crunch
3 Sets x 30 Reps
Abdominal Pendulum
3 Sets x 20 Reps
Machine Back Extension
4 Sets x 15 Reps
Plank
3 Sets
Running
1 Set
Prisoner Squat
3 Sets x 20 Reps
Stability Ball Crunch
3 Sets x 20 Reps
Dumbbell Squat
3 Sets x 12 Reps
Cable Side Bend
3 Sets x 15 Reps
Day 3
GLUTEO - ABDOMEN - BICEPS - TRICEPS
Est. 227 min
19 exercises
Running
1 Set
Barbell Squat (Wide Stance)
8 Sets x 10 Reps
Dumbbell Reverse Lunge
8 Sets x 10 Reps
Dumbbell Squat
6 Sets x 10 Reps
Dumbbell Step-Up
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Bridge
4 Sets
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 10 Reps
Cable Side Bend
3 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Cable Rope Hammer Curl
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 15 Reps
Running
1 Set
Dumbbell Tricep Extension
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 10 Reps
Day 4
PERNAS - ABDOMEN - PANTURRILHA
Est. 201 min
18 exercises
Running
1 Set
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 15 Reps
Machine Hip Adduction
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Bodyweight Rear Lunge
3 Sets x 30 Reps
Jump Squat
3 Sets x 30 Reps
Bodyweight Calf Raise
3 Sets x 20 Reps
Machine Ab Crunch
4 Sets x 15 Reps
Abdominal Pendulum
4 Sets x 15 Reps
Machine Back Extension
4 Sets x 15 Reps
Running
1 Set
Smith Machine Bench Squat
3 Sets x 10 Reps
Machine Kneeling Leg Curl
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Cable Side Bend
3 Sets x 15 Reps
Day 5
CARDIO - ABDOMEN
Est. 196 min
18 exercises
Running
1 Set
Machine Ab Crunch
4 Sets x 15 Reps
Abdominal Pendulum
3 Sets x 15 Reps
Machine Back Extension
4 Sets x 15 Reps
Plank
2 Sets
Running
1 Set
Cable Side Bend
3 Sets x 15 Reps
Cable Crunch
3 Sets x 15 Reps
Cable Reverse Wood Chop
3 Sets x 15 Reps
Machine Ab Crunch
4 Sets x 15 Reps
Running
1 Set
Parallel Bar Hip Raise
4 Sets x 15 Reps
Seated Leg Tuck
4 Sets x 15 Reps
Alternating Heel Touch
3 Sets x 20 Reps
Cross Body Crunch
3 Sets x 15 Reps
Air Bike
3 Sets x 30 Reps
Crunch
3 Sets x 20 Reps
Running
1 Set
