Treino JP
General
Beginner
Machine strength
Plan Details
The Treino JP routine is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Please note two different options for Biceps and Triceps, only pick one.
Routine detail
Any
A
Est. 40 min
8 exercises
Machine Reverse Lat Pulldown (Close Grip)
1 Set x 7 Reps
Machine Shoulder Press
1 Set x 7 Reps
Machine Assisted Dip
1 Set x 7 Reps
Cable Tricep Pushdown (V-Bar)
1 Set x 7 Reps
Calf Press On Leg Press
1 Set x 7 Reps
Cable Wrist Curl
1 Set x 7 Reps
Machine Back Extension
1 Set x 7 Reps
Machine Vertical Row (Reverse Grip)
1 Set x 7 Reps
Any
B
Est. 35 min
7 exercises
Machine Incline Chest Press
1 Set x 7 Reps
Barbell Bicep Drag Curl
1 Set x 7 Reps
Preacher Curl Machine
1 Set x 7 Reps
Calf Press On Leg Press
1 Set x 7 Reps
Cable Wrist Curl
1 Set x 7 Reps
Cable Cross-Over
1 Set x 7 Reps
Machine Fly
1 Set x 7 Reps
Any
C
Est. 35 min
7 exercises
Machine Leg Curl (Prone)
1 Set x 7 Reps
Machine Seated Leg Curl
1 Set x 7 Reps
Machine Hip Abduction
1 Set x 7 Reps
Machine Hip Adduction
1 Set x 7 Reps
Machine Leg Press
1 Set x 7 Reps
Cable Wrist Curl
1 Set x 7 Reps
Calf Press On Leg Press
1 Set x 7 Reps
