plan erika

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2 DAYS - Cutting - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

piernas dia 1 9 exercises, 1 hr 30 mins

Machine Leg Extension	4x10 reps	rest: 30s
Machine Leg Curl (Prone)	4x10 reps	rest: 30s
Machine Hip Abduction	3x12 reps	rest: 30s
Machine Leg Press (Narrow Stance)	4x10 reps	rest: 30s
Smith Machine Split Squat	4x15 reps	rest: 60s
Dumbbell Plie Squat	4x10 reps	rest: 30s
Barbell Glute Bridge	4x12 reps	rest: 30s
Barbell Kneeling Squat	4x10 reps	rest: 45s
Step Machine	1x0 reps	rest: 30s

upper body 11 exercises, 1 hr 48 mins

Barbell Bench Press	4x10 reps	rest: 60s
Barbell Decline Bench Press	4x10 reps	rest: 60s
Machine Fly	3x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 60s
Cable Seated Row	4x10 reps	rest: 60s
Dumbbell Seated Arnold Press	4x10 reps	rest: 60s
Barbell Curl	4x10 reps	rest: 60s
Dumbbell Alternating Hammer Curl	4x10 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x10 reps	rest: 60s
Cable Tricep Pushdown (V-Bar)	4x10 reps	rest: 60s
Jump Rope	1x0 reps	rest: 20s

piernas dia 2 8 exercises, 1 hr 13 mins