josselinealexandravarela

Oct 13th 2022

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Evelyn Rutina

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6 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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Día de pierna completa 6 exercises, 0 min

Machine Hip Adduction	3x30 reps	rest: 60s
Barbell Squat	3x20 reps	rest: 60s
Hack Squat	3x20 reps	rest: 60s
Machine Leg Extension	3x30 reps	rest: 45s
Machine Leg Press (Narrow Stance)	3x50 reps	rest: 60s
Dumbbell Lunge	3x20 reps	rest: 60s

Pecho y espalda 8 exercises, 0 min

Gluteos 7 exercises, 0 min

Smith Machine Squat	3x20 reps	rest: 60s
Barbell Bulgarian Split Squat	3x15 reps	rest: 60s
Barbell Hip Thrust	3x20 reps	rest: 60s
Smith Machine Stiff-Leg Deadlift	3x15 reps	rest: 60s
Barbell Glute Bridge	3x30 reps	rest: 60s
Cable Hip Abduction	3x15 reps	rest: 60s
Cable Leg Kickback	3x15 reps	rest: 60s

Hombro Bíceps y tríceps 9 exercises, 0 min

Dumbbell Seated Shoulder Press	3x15 reps	rest: 60s
Dumbbell Lateral Raise	3x15 reps	rest: 60s
Dumbbell Front Raise	3x15 reps	rest: 60s
Dumbbell Reverse Fly	3x20 reps	rest: 60s
Barbell Upright Row	3x20 reps	rest: 60s
Barbell Preacher Curl	3x12 reps	rest: 45s
Cable Tricep Pushdown (Rope)	3x15 reps	rest: 60s
Dumbbell Incline Curl	3x12 reps	rest: 45s
Dumbbell Tricep Extension	3x15 reps	rest: 60s

Pierna completa 7 exercises, 0 min

Cardio y abs 6 exercises, 0 min