plan erika
Cutting
Advanced
Machine strength
Plan Details
The plan erika routine by marwane.karrakchou is a 3 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Routine detail
Mon
piernas dia 1
Est. 90 min
9 exercises
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 10 Reps
Smith Machine Split Squat
4 Sets x 15 Reps
Dumbbell Plie Squat
4 Sets x 10 Reps
Barbell Glute Bridge
4 Sets x 12 Reps
Barbell Kneeling Squat
4 Sets x 10 Reps
Step Machine
1 Set
Wed
upper body
Est. 108 min
11 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Jump Rope
1 Set
Fri
piernas dia 2
Est. 73 min
8 exercises
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Barbell Squat
4 Sets x 12 Reps
Glute Kickback
4 Sets x 12 Reps
Cable Hip Abduction
4 Sets x 12 Reps
Reverse Hyper (Flat Bench)
4 Sets x 12 Reps
Barbell Good Morning
4 Sets x 10 Reps
Elliptical Training
1 Set
