RUTINA 1 BETO
General
Beginner
Dumbbell
Plan Details
The RUTINA 1 BETO routine by chabedoc21 is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
by victor mell
Routine detail
Day 1
PIERNA
Est. 131 min
9 exercises
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Dumbbell Plie Squat
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Machine Hip Adduction
4 Sets x 12 Reps
Bodyweight Calf Raise
4 Sets x 12 Reps
Barbell Seated Calf Raise
4 Sets x 12 Reps
Step Machine
1 Set
Day 2
BICEP Y PECHO
Est. 88 min
9 exercises
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Push-Up
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Dumbbell Pullover
4 Sets x 12 Reps
Day 3
TRICEP Y ESPALDA
Est. 77 min
8 exercises
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Dumbbell Seated Tricep Press
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 12 Reps
Barbell Tricep Extension (Supine)
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Pull-Up
4 Sets x 12 Reps
Day 4
HOMBRO Y PIERNA
Est. 69 min
7 exercises
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Leverage Shoulder Press
4 Sets x 12 Reps
Hack Squat
4 Sets x 12 Reps
Dumbbell Walking Lunge
4 Sets x 12 Reps
Stability Ball Weighted Wall Squat
4 Sets x 12 Reps
