Alma
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.
Dos dias de pesas Parte superior e inferior
Routine detail
Day 1
Pierna
Est. 88 min
11 exercises
Machine Single-Leg Extension
4 Sets x 10 Reps
Machine Leg Press (Wide Stance)
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Single-Leg Press
4 Sets x 10 Reps
Smith Machine Squat
4 Sets x 10 Reps
Bridge
4 Sets
Glute Kickback
4 Sets x 10 Reps
Machine Calf Press
4 Sets x 10 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Side Bridge
3 Sets
Day 2
Superior
Est. 85 min
10 exercises
Machine Fly
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Plank
4 Sets
V-Up
4 Sets x 10 Reps
Scissor Kick
4 Sets x 10 Reps
