La_Chilena's Plan
General
Beginner
None
Plan Details
The La_Chilena's Plan routine by La_Chilena is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
~15min/Day for Consistency to maintain routine. Not need hrs in the gym to see results. If miss a day, no worries, just get back on it.
Routine detail
Mon
Shoulder + Trap
Est. 17 min
2 exercises
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Front Raise
4 Sets x 10 Reps
Tue
Chest
Est. 19 min
2 exercises
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Pullover
4 Sets x 10 Reps
Wed
Back
Est. 19 min
2 exercises
Dumbbell One-Arm Row
4 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Thu
Arms
Est. 14 min
2 exercises
Dumbbell Squat to Bicep Curl
4 Sets x 10 Reps
Dumbbell Tricep Extension (Floor, Supine)
4 Sets x 10 Reps
Fri
Legs-Quad
Est. 14 min
2 exercises
Dumbbell Plie Squat
4 Sets x 10 Reps
Dumbbell Bench Squat
4 Sets x 10 Reps
Sun
Legs-Ham
Est. 20 min
2 exercises
Dumbbell Hamstring Curl
4 Sets x 10 Reps
Kettlebell Single-Leg Deadlift
4 Sets x 10 Reps
Sun
Wrist
Est. 10 min
2 exercises
Dumbbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Dumbbell Reverse Wrist Curl
3 Sets x 10 Reps
