da banh cai dit con me may
Sport
Beginner
Machine strength
Plan Details
The da banh cai dit con me may routine by binlyan is a 5 day workout plan. It is a beginner level plan to achieve sport fitness goals.
Routine detail
Mon
Accessory
Est. 69 min
6 exercises
Dumbbell Walking Lunge
4 Sets x 20 Reps
Cable Pallof Press with Rotation
4 Sets x 15 Reps
Hanging Leg Raise
4 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 15 Reps
Wed
Full body
Est. 66 min
6 exercises
Trap Bar Deadlift
5 Sets x 5 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Barbell Bench Press
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 15 Reps
Thu
Accessory
Est. 69 min
6 exercises
Dumbbell Walking Lunge
4 Sets x 20 Reps
Cable Pallof Press with Rotation
4 Sets x 15 Reps
Hanging Leg Raise
4 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 15 Reps
Sat
Lower body
Est. 68 min
6 exercises
Barbell Squat
5 Sets x 8 Reps
Trap Bar Deadlift
5 Sets x 5 Reps
Machine Single-Leg Curl
4 Sets x 12 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Hip Extension (Standing)
3 Sets x 15 Reps
Sun
Upper body
Est. 68 min
6 exercises
Dip
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Machine Seated Row
4 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Barbell Shrug
3 Sets x 10 Reps
