Bora Bill 1
General
Beginner
Machine strength
Plan Details
The Bora Bill 1 routine by DiegoZucchetto is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
3 a 6 days week. iniciante com equipamentos em academia separado em 2 grandes grupos musculares para cada dia da rotina
Routine detail
Any
pernas e ombro
Est. 68 min
11 exercises
Machine Reverse Fly
3 Sets x 12 Reps
Machine Single-Leg Extension
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Weight Plate Front Raise
3 Sets x 12 Reps
Any
peito e triceps
Est. 58 min
9 exercises
Machine Fly
3 Sets x 12 Reps
Machine Bench Press
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Band Reverse Fly
3 Sets x 12 Reps
Machine Dip
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Any
Costas e Biceps
Est. 61 min
9 exercises
Machine Assisted Pull-Up
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Barbell Reverse Curl
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Machine Back Extension
3 Sets x 12 Reps
Machine Bicep Curl
3 Sets x 12 Reps
