Training ABC
General
Beginner
Machine strength
Plan Details
The Training ABC routine by LuisClaudioJunior is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Pernas
Est. 62 min
7 exercises
Barbell Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Smith Machine Stiff-Leg Deadlift
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Tue
Puxar
Est. 71 min
8 exercises
Pull-Up
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
T Bar Row
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Parallel Bar Hip Raise
4 Sets x 10 Reps
Wed
Empurrar
Est. 71 min
8 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Barbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Barbell Tricep Extension (Supine)
4 Sets x 10 Reps
Thu
Pernas
Est. 62 min
7 exercises
Barbell Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Smith Machine Stiff-Leg Deadlift
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Fri
Puxar
Est. 71 min
8 exercises
Pull-Up
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
T Bar Row
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Parallel Bar Hip Raise
4 Sets x 10 Reps
Sat
Empurrar
Est. 71 min
8 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Barbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Barbell Tricep Extension (Supine)
4 Sets x 10 Reps
Sun
Descanso
Est. 0 min
0 exercises
This day is empty
