Zepelim 1.0
General
Intermediate
Machine strength
Plan Details
The Zepelim 1.0 routine by izabel.souza. is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
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Routine detail
Any
Upper body
Est. 44 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Incline Bench Row
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Any
Lower body
Est. 39 min
7 exercises
Machine Leg Press (Narrow Stance)
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Any
Full Body
Est. 50 min
9 exercises
Hack Squat
3 Sets x 10 Reps
Hack Calf Raise
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Incline Chest Press
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 10 Reps
Plank
3 Sets
