Paulinho español
General
Beginner
Machine strength
Plan Details
The Paulinho español routine by truxdao is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
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Routine detail
Mon
Shoulders/triceps
Est. 0 min
11 exercises
Smith Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 6 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 14 Reps
Dumbbell Front Incline Raise
4 Sets x 12 Reps
Dumbbell Reverse Fly with External Rotation
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 20 Reps
Cable Tricep Kickback
2 Sets x 15 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 14 Reps
Cable Incline Tricep Extension
3 Sets x 12 Reps
Tue
Quads
Est. 0 min
10 exercises
Machine Single-Leg Extension
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 8,10,10 Reps
Machine Leg Press
3 Sets x 10,14,14 Reps
Smith Machine Squat
3 Sets x 12 Reps
Hack Squat
3 Sets x 10,12,12 Reps
Machine Hip Abduction
5 Sets x 12 Reps
Dumbbell Step-Up
2 Sets x 12 Reps
Dumbbell Walking Lunge
2 Sets x 15 Reps
Barbell Single-Leg Squat
2 Sets x 10 Reps
Rocket Jump
2 Sets x 15 Reps
Wed
Back/biceps
Est. 0 min
13 exercises
Pull-Up
3 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
6 Sets x 10,14,14,14,14,14 Reps
Cable Seated Row
5 Sets x 8 Reps
Back Hyperextension
2 Sets x 10 Reps
Machine Seated Row
4 Sets x 14 Reps
Dumbbell Incline Bench Row
4 Sets x 10 Reps
Cable Grip Lat Pulldown (Narrow Grip)
2 Sets x 14 Reps
Dumbbell Pullover on Stability Ball
3 Sets x 10 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Cable Preacher Curl
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Bicep Curl (Supine)
3 Sets x 8 Reps
Thu
Posteriores/abs/cardio
Est. 0 min
12 exercises
Machine Seated Calf Raise
3 Sets x 25 Reps
Calf Press On Leg Press
3 Sets x 25 Reps
Machine Single-Leg Curl
2 Sets x 20 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Single-Leg Press
2 Sets x 12 Reps
Machine Single-Leg Curl
4 Sets x 10 Reps
Dumbbell Hamstring Curl
4 Sets x 8,10,10,10 Reps
Superman
3 Sets
Hanging Leg Raise
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 12 Reps
Side Bridge
3 Sets
Stability Ball Pull-In
3 Sets x 12 Reps
