Martin Lai - Brodibalo Fitness Plan
General
Intermediate
Dumbbell
Plan Details
The Martin Lai - Brodibalo Fitness Plan routine by martinlai is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Program latihan ini khusus dirancang oleh brodibalo.Target latihan untuk membakar lemak, membentuk otot dab mendapatkan badan ideal dengan metode tambah kuat
Routine detail
Mon
Push Workout A
Est. 59 min
8 exercises
Walking
1 Set
Barbell Bench Press
3 Sets x 5 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Treadmill Running
1 Set
Tue
Pull Workout + Abs
Est. 64 min
9 exercises
Walking
1 Set
Barbell Deep Squat
3 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Leg Raise
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 15 Reps
Treadmill Running
1 Set
Thu
Push Workout B
Est. 59 min
8 exercises
Walking
1 Set
Barbell Overhead Squat
3 Sets x 5 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Treadmill Running
1 Set
Fri
Pull Workout + Abs
Est. 57 min
8 exercises
Walking
1 Set
Barbell Deep Squat
3 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Leg Raise
3 Sets x 8 Reps
Treadmill Running
1 Set
Any
Squat & Stretch
Est. 90 min
15 exercises
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Plie Squat
3 Sets x 8 Reps
Dumbbell Jump Squat
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Back Bend
3 Sets x 8 Reps
Standing Trunk Rotation
3 Sets x 8 Reps
Overhead Stretch
3 Sets x 8 Reps
Quadricep Stretch
3 Sets x 8 Reps
Quadricep Stretch
3 Sets x 8 Reps
Lateral Stretch
3 Sets x 8 Reps
Tricep Side Stretch
3 Sets x 8 Reps
Tricep Stretch
3 Sets x 8 Reps
Upward Stretch
3 Sets x 8 Reps
Upper Back Stretch
3 Sets x 8 Reps
Wide Leg Stretch
3 Sets
