Primeiro treino do Janex
General
Beginner
Machine strength
Plan Details
The Primeiro treino do Janex routine by ngplbc is a 2 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Treino A
Est. 67 min
8 exercises
Rowing
1 Set
Running
1 Set
Machine Lat Pulldown
3 Sets x 16 Reps
Machine Bench Press
3 Sets x 16 Reps
Machine Lateral Shoulder Raise
2 Sets x 16 Reps
Machine Leg Press
2 Sets x 16 Reps
Machine Leg Extension
2 Sets x 16 Reps
Plank
1 Set
Day 2
Treino B
Est. 62 min
8 exercises
Elliptical Training
1 Set
Rowing
1 Set
Push-Up
4 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 16 Reps
Cable Seated Row
2 Sets x 16 Reps
Cable Upright Row
2 Sets x 16 Reps
Machine Seated Leg Curl
2 Sets x 16 Reps
Machine Leg Extension
2 Sets x 16 Reps
