almasports
Alma
AUTOPLAY
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The Alma routine by almasports is a 2 day workout plan. It is a beginner level plan to achieve general fitness goals.
Plan Description
Dos dias de pesas Parte superior e inferior ...
Day 1
Day 2
Pierna
Est time: 88 min
11 exercises
Machine Single-Leg Extension
Upper Legs
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
Machine Leg Press (Wide Stance)
Upper Legs
Sets
4
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 Single-Leg Press
Upper Legs
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
Smith Machine Squat
Upper Legs
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
Bridge
Glutes
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
Glute Kickback
Glutes
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
Machine Calf Press
Lower Legs
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
Stability Ball Crunch
Abs
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Alternating Heel Touch
Abs
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Side Bridge
Abs
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
