ydnacp
YDNACP - FEMALE
General
Intermediate
Machine strength
Plan Details
The YDNACP - FEMALE routine by ydnacp is a 5 day workout plan. It is a intermediate level plan to achieve general fitness goals.
Plan Description
Rotina feita para amigas....
Day 1
Day 2
Day 3
Day 4
Day 5
GLUTEO - ABDOMEN
Est time: 216 min
18 exercises
Running
Cardio
Sets
1
Reps
0
Interval
00:00
Rest Time
00:30
Band Squat
Upper Legs
Sets
8
Reps
10
Interval
00:00
Rest Time
01:00
Barbell Lunge
Upper Legs
Sets
8
Reps
10
Interval
00:00
Rest Time
01:00
Barbell Step-Up
Upper Legs
Sets
6
Reps
10
Interval
00:00
Rest Time
01:00
Machine Leg Curl (Prone)
Upper Legs
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
Machine Leg Press (Wide Stance)
Upper Legs
Sets
6
Reps
10
Interval
00:00
Rest Time
01:00
Glute Kickback
Glutes
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
Jackknife Sit-Up
Abs
Sets
3
Reps
16
Interval
00:00
Rest Time
01:00
Dumbbell Side Bend
Abs
Sets
3
Reps
14
Interval
00:00
Rest Time
01:00
Machine Ab Crunch
Abs
Sets
4
Reps
15
Interval
00:00
Rest Time
01:00
Abdominal Pendulum
Abs
Sets
3
Reps
15
Interval
00:00
Rest Time
01:00
Machine Back Extension
Back
Sets
4
Reps
15
Interval
00:00
Rest Time
01:00
Plank
Abs
Sets
2
Reps
8
Interval
00:00
Rest Time
01:00
Running
Cardio
Sets
1
Reps
0
Interval
00:00
Rest Time
00:30
Smith Machine Bench Squat
Upper Legs
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
Machine Kneeling Leg Curl
Upper Legs
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
Machine Calf Raise
Lower Legs
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
Dumbbell Tricep Extension
Triceps
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
