Adaptação 01
AUTOPLAY
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The Adaptação 01 routine is a 2 day workout plan. It is a beginner level plan to achieve general fitness goals.
Day 1
Day 2
Workout 1
19 exercises
Walking
Cardio
Sets
0
Reps
0
Interval
00:45
Rest Time
00:05
Push-Up
Chest
Sets
3
Reps
15
Interval
00:45
Rest Time
00:35
Smith Machine Bench Press (Wide Grip)
Chest
Sets
3
Reps
15
Interval
00:45
Rest Time
00:35
Dumbbell Incline Fly With A Twist
Chest
Sets
3
Reps
15
Interval
00:45
Rest Time
00:35
Cable Lat Pulldown (Wide Grip)
Back
Sets
3
Reps
15
Interval
00:45
Rest Time
00:35
Dumbbell One-Arm Row
Back
Sets
3
Reps
15
Interval
00:45
Rest Time
00:35
Cable Elevated Row
Back
Sets
3
Reps
15
Interval
00:45
Rest Time
00:35
Seated Leg Tuck
Abs
Sets
3
Reps
15
Interval
00:45
Rest Time
00:35
EZ Bar Curl
Biceps
Sets
3
Reps
15
Interval
00:45
Rest Time
00:35
Dumbbell Alternating Bicep Curl
Biceps
Sets
3
Reps
15
Interval
00:45
Rest Time
00:35
Plank
Abs
Sets
3
Reps
8
Interval
00:45
Rest Time
00:45
Walking
Cardio
Sets
0
Reps
0
Interval
00:00
Rest Time
00:30
Alternating Diagonal Leg Bound
Upper Legs
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Aerobics
Cardio
Sets
1
Reps
0
Interval
00:00
Rest Time
01:00
Ab Roll
Abs
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Ankle Circles
Lower Legs
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Alternating Heel Touch
Abs
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Ab Draw Leg Slide
Abs
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
Barbell Alternating Front and Back Press
Shoulders
Sets
3
Reps
8
Interval
00:00
Rest Time
01:00
