T?p ít và ??u
General
Beginner
None
Plan Details
The T?p ít và ??u routine by ngxuangiang is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
t?p ít và ??u trong 6 ngày. có th? b? qua m?y ngày cu?i, 4 ngày ??u là b?t bu?c và nên th?c hi?n ??
Routine detail
Day 1
Workout Day #1
Est. 32 min
5 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Day 2
Workout Day #2
Est. 33 min
5 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Machine Landmine Row (Reverse Grip)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Day 3
Workout Day #3
Est. 39 min
6 exercises
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Day 4
Workout Day #4
Est. 33 min
5 exercises
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Raise
3 Sets x 8 Reps
Dumbbell Rear Deltoid Row
3 Sets x 8 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Day 5
Workout Day #5
Est. 18 min
3 exercises
Plank
3 Sets
Side Plank
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Day 6
Workout Day #6
Est. 185 min
3 exercises
Treadmill Running
1 Set
Elliptical Training
1 Set
Indoor Cycling
1 Set
