Lena Workout Neu
General
Intermediate
Machine strength
Plan Details
The Lena Workout Neu routine by noeletienne is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Ein Dreier Split Workoutplan für den kompletten körper (Frauen) für einen sauberen Muskelaufbau...Probier ihn gerne aus .Designer bye CoCo..
Routine detail
Mon
Back/ Trizeps /Glutes
Est. 93 min
11 exercises
Machine Assisted Pull-Up
3 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Cable Pull Through
4 Sets x 10 Reps
Stability Ball Hip Thrust
4 Sets x 10 Reps
Cable Hip Abduction
4 Sets x 10 Reps
Smith Machine Split Squat
4 Sets x 10 Reps
Wed
Chest and Bizeps
Est. 86 min
9 exercises
Smith Machine Bench Press
4 Sets x 12 Reps
Machine Inner Chest Press
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Machine Incline Chest Press
4 Sets x 12 Reps
Machine Bicep Curl
4 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 12 Reps
Cable One-Arm High Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Fri
Shoulders/Legs/Glutes
Est. 98 min
10 exercises
Machine Hip Abduction
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Barbell Squat
4 Sets x 12 Reps
Dumbbell Walking Lunge
4 Sets x 12 Reps
Glute Kickback
4 Sets x 12 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Barbell Shoulder Press
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Barbell Shrug
4 Sets x 12 Reps
