Wellness Pilates
General
Beginner
Machine strength
Plan Details
The Wellness Pilates routine by aadrrii. is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Rutina de nose que y yo que se, tengo que rellenar 20 palabras y no sé qué más poner ya.
Routine detail
Mon
Legs
Est. 76 min
9 exercises
Barbell Squat
3 Sets x 6 Reps
Barbell Deadlift
3 Sets x 6 Reps
Machine Calf Raise
5 Sets x 20 Reps
Barbell Bulgarian Split Squat
3 Sets x 6 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Machine Seated Calf Raise
5 Sets x 20 Reps
Machine Hip Adduction
3 Sets x 20 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Tue
Upper body
Est. 104 min
11 exercises
Weighted Pull-Up
4 Sets x 6 Reps
T Bar Row
4 Sets x 6 Reps
Barbell Military Press
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Barbell Curl
4 Sets x 6 Reps
Iso Lateral Wide Pulldown
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Cable Lateral Raise
4 Sets x 10 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Machine Fly
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Wed
Run
Est. 14 min
3 exercises
Jump Rope
3 Sets
Pliometria
3 Sets x 8 Reps
Running
1 Set
Thu
Upper Body 2
Est. 90 min
10 exercises
Barbell Bench Press
4 Sets x 6 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Weighted Tricep Dip
4 Sets x 6 Reps
EZ Bar Tricep Extension (Close Grip)
4 Sets x 8 Reps
Cable Incline Fly
3 Sets x 8 Reps
Machine Deltoid Raise
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Any
Legs
Est. 0 min
0 exercises
This day is empty
Any
Full Body Marina
Est. 32 min
14 exercises
Bodyweight Squat
4 Sets x 15 Reps
Crunch
4 Sets x 15 Reps
Bodyweight Lunge
4 Sets x 15 Reps
Air Bike
4 Sets x 15 Reps
Bridge
3 Sets
Glute Kickback
4 Sets x 15 Reps
V-Up
4 Sets x 15 Reps
Bodyweight Side Lunge
4 Sets x 15 Reps
Box Single-Leg Push-Off
4 Sets x 15 Reps
Leg Raise
4 Sets x 10 Reps
Single-Leg Glute Bridge
4 Sets x 15 Reps
Plank
4 Sets
Dumbbell Wall Squat
4 Sets x 45 Reps
Side Plank
4 Sets x 8 Reps
