Adaptação 01
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.
Routine detail
Day 1
Workout 1
19 exercises
Walking
1 Set
Push-Up
3 Sets x 15 Reps
Smith Machine Bench Press (Wide Grip)
3 Sets x 15 Reps
Dumbbell Incline Fly With A Twist
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Cable Elevated Row
3 Sets x 15 Reps
Seated Leg Tuck
3 Sets x 15 Reps
EZ Bar Curl
3 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Plank
3 Sets
Walking
1 Set
Alternating Diagonal Leg Bound
3 Sets x 8 Reps
Aerobics
1 Set
Ab Roll
3 Sets x 8 Reps
Ankle Circles
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Ab Draw Leg Slide
3 Sets x 8 Reps
Barbell Alternating Front and Back Press
3 Sets x 8 Reps
Day 2
Workout 2
14 exercises
Walking
1 Set
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Front Raise
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Dumbbell Incline Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Plank
3 Sets
Walking
1 Set
