kizlar icin degil milfler icin
General
Intermediate
Weight plate
Plan Details
The kizlar icin degil milfler icin routine by VEFAKK is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Upper Body
Est. 0 min
12 exercises
Leverage Incline Chest Press
2 Sets x 12 Reps
Dumbbell Bench Press
2 Sets x 12 Reps
Machine Fly
2 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 12 Reps
Cable Seated Row
2 Sets x 12 Reps
Dumbbell One-Arm Row
2 Sets x 12 Reps
Dumbbell Seated Shoulder Press
2 Sets x 12 Reps
Dumbbell Lateral Raise
2 Sets x 12 Reps
Dumbbell Seated Bicep Curl
2 Sets x 12 Reps
Dumbbell Hammer Curl
2 Sets x 12 Reps
Dumbbell Seated Tricep Press
2 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 12 Reps
Tue
Lower Body
Est. 0 min
10 exercises
Bodyweight Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Bench Hip Thrust
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Decline Crunch
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 100 Reps
Bird Dog
3 Sets x 8 Reps
Plank
3 Sets
Wed
Upper Body
Est. 0 min
12 exercises
Leverage Incline Chest Press
2 Sets x 12 Reps
Dumbbell Bench Press
2 Sets x 12 Reps
Machine Fly
2 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 12 Reps
Cable Seated Row
2 Sets x 12 Reps
Dumbbell One-Arm Row
2 Sets x 12 Reps
Dumbbell Seated Shoulder Press
2 Sets x 12 Reps
Dumbbell Lateral Raise
2 Sets x 12 Reps
Dumbbell Seated Bicep Curl
2 Sets x 12 Reps
Dumbbell Hammer Curl
2 Sets x 12 Reps
Dumbbell Seated Tricep Press
2 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 12 Reps
Thu
Lower Body
Est. 0 min
10 exercises
Bodyweight Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Bench Hip Thrust
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Decline Crunch
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 100 Reps
Bird Dog
3 Sets x 8 Reps
Plank
3 Sets
Fri
Upper Body
Est. 0 min
12 exercises
Leverage Incline Chest Press
2 Sets x 12 Reps
Dumbbell Bench Press
2 Sets x 12 Reps
Machine Fly
2 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 12 Reps
Cable Seated Row
2 Sets x 12 Reps
Dumbbell One-Arm Row
2 Sets x 12 Reps
Dumbbell Seated Shoulder Press
2 Sets x 12 Reps
Dumbbell Lateral Raise
2 Sets x 12 Reps
Dumbbell Seated Bicep Curl
2 Sets x 12 Reps
Dumbbell Hammer Curl
2 Sets x 12 Reps
Dumbbell Seated Tricep Press
2 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 12 Reps
Sat
Lower Body
Est. 0 min
10 exercises
Bodyweight Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Bench Hip Thrust
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Decline Crunch
3 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 100 Reps
Bird Dog
3 Sets x 8 Reps
Plank
3 Sets
Sun
?
Est. 0 min
0 exercises
This day is empty
