entrainement muscu
General
Beginner
Machine strength
Plan Details
The entrainement muscu routine by makhoukhi is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Pectoraux, Biceps, Abdos
Est. 116 min
7 exercises
Treadmill Running
1 Set
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Barbell Curl
5 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Wed
Cuisses, Epaules, Abdos
Est. 62 min
7 exercises
Decline Crunch
5 Sets x 20 Reps
Barbell Squat
4 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Plank
5 Sets
Sat
Dos, Triceps, Abdos
Est. 121 min
7 exercises
Treadmill Running
1 Set
Back Hyperextension
6 Sets x 12 Reps
Barbell Deadlift
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
EZ Bar Tricep Extension
5 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
