La Nalganori Iniciantes TOTAL BODY
General
Beginner
Dumbbell
Plan Details
The La Nalganori Iniciantes TOTAL BODY routine by nvgarciaguirre is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
La Nalganori Iniciantes TOTAL BODY para 3 días de entrenamiento mínimo; trabajo con mancuernas. Primeros dos ejercicios de cada día van con peso pesado, segundos dos van con peso moderado, últimos dos con peso ligero.
Routine detail
Day 1
Workout Day #1
Est. 54 min
6 exercises
Dumbbell Squat
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 16 Reps
Dumbbell Fly
3 Sets x 15 Reps
Dumbbell Step-Up
2 Sets x 24 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 20 Reps
Day 2
Workout Day #2
Est. 52 min
6 exercises
Barbell Romanian Deadlift
4 Sets x 8 Reps
Dumbbell Bent-Over Row
4 Sets x 12 Reps
Kettlebell Single-Leg Deadlift
3 Sets x 20 Reps
Dumbbell One-Arm Pullover (Stability Ball)
3 Sets x 20 Reps
Stability Ball Bridge
2 Sets x 20 Reps
Dumbbell Tricep Extension
2 Sets x 20 Reps
Day 3
Workout Day #3
Est. 48 min
6 exercises
Barbell Hip Thrust
5 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Barbell Sumo Deadlift
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Lateral Lunge
2 Sets x 20 Reps
Dumbbell Bent-Over Raise
2 Sets x 20 Reps
