Delia María flores
General
Beginner
None
Plan Details
The Delia María flores routine by BrendaSalgado_ is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Rutina
Routine detail
Mon
Piernas: Cuádriceps y Glúteos
Est. 0 min
9 exercises
Bodyweight Squat
3 Sets x 10 Reps
Kneeling Hip Extension
3 Sets x 12 Reps
Mountain Climber
3 Sets x 40 Reps
Barbell Lunge
3 Sets x 12 Reps
Barbell Squat (Wide Stance)
4 Sets x 15 Reps
Barbell Jefferson Squat
4 Sets x 15 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Bodyweight Wall Squat
4 Sets x 1 Reps
Tue
Espalda y Tríceps
Est. 0 min
9 exercises
Cable One-Arm Seated Row
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 20 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 15 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 15 Reps
Cable High Pulley Tricep Extension
3 Sets x 12 Reps
Barbell Seated Tricep Extension
3 Sets x 12 Reps
Single-Leg Bench Dip
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Burpee
5 Sets x 12 Reps
Wed
Hombros, bíceps y abs
Est. 0 min
12 exercises
Barbell Military Press
3 Sets x 15 Reps
Dumbbell Front Raise
3 Sets x 15 Reps
Cable Upright Row
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 15 Reps
Cable Bicep Curl
3 Sets x 15 Reps
Cable Rope Hammer Curl
3 Sets x 15 Reps
EZ Bar Close Grip Curl
3 Sets x 15 Reps
Dumbbell Seated Hammer Curl
3 Sets x 12 Reps
Plank
3 Sets
Crunch
3 Sets x 12 Reps
Leg Raise
3 Sets x 12 Reps
Thu
Piernas
Est. 0 min
10 exercises
Bridge
3 Sets
Kneeling Hip Extension
3 Sets x 15 Reps
Barbell Glute Bridge
4 Sets x 20 Reps
Machine Leg Press (Wide Stance)
3 Sets x 15 Reps
Barbell Single-Leg Squat
4 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Bodyweight Rear Lunge
3 Sets x 12 Reps
Barbell Hip Thrust
4 Sets x 15 Reps
Dumbbell Plie Squat
3 Sets x 20 Reps
Jump Squat
3 Sets x 15 Reps
Fri
Pecho y cardio
Est. 0 min
9 exercises
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Burpee
3 Sets x 15 Reps
Jumping Jacks
3 Sets x 20 Reps
Running
3 Sets
Plank
3 Sets
Leg Raise
3 Sets x 15 Reps
