anahi's workouts
General
Intermediate
Body
Plan Details
The anahi's workouts routine by esieljorge is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
this is gonna kick ur ass
Routine detail
Mon
back and biceps
Est. 54 min
6 exercises
Treadmill Running
1 Set
Back Hyperextension
4 Sets x 12 Reps
Barbell Romanian Deadlift
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Tue
chest and triceps
Est. 60 min
7 exercises
Treadmill Running
1 Set
Barbell Bench Press
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Push-Up
4 Sets x 12 Reps
Dip
4 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Bench Dip
4 Sets x 12 Reps
Wed
legs and abs
Est. 72 min
9 exercises
Treadmill Running
1 Set
Barbell Squat
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Bodyweight Calf Raise
4 Sets x 12 Reps
Bridge
4 Sets
Stability Ball Hamstring Curl to Bridge
4 Sets x 12 Reps
Air Bike
4 Sets x 12 Reps
Leg Raise
4 Sets x 12 Reps
Crunch
4 Sets x 12 Reps
Thu
arms
Est. 78 min
9 exercises
Walking
1 Set
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
EZ Bar Curl
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Dip
4 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Bench Dip
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Fri
cardio
Est. 46 min
4 exercises
Walking
1 Set
Treadmill Running
1 Set
Step Machine
1 Set
Stationary Bike
1 Set
