RUTINA 1 BETO

Workout Name : RUTINA 1 BETO

Shared By : chabedoc21

Information

Frequency : 4 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 0 / 44

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Description

by victor mell

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Day 1 PIERNA
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Leg Extensions Leg Extensions 60 sec 12 4 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 60 sec 12 4 Progress Chart

Upper Legs

Dumbbell Pile Squat Dumbbell Pile Squat 60 sec 12 4 Progress Chart

Upper Legs

Leg Press Leg Press 60 sec 12 4 Progress Chart

Upper Legs

Thigh Abductor Thigh Abductor 60 sec 12 4 Progress Chart

Upper Legs

Thigh Adductor Thigh Adductor 60 sec 12 4 Progress Chart

Lower Legs

Bodyweight Standing Calf Raise Bodyweight Standing Calf Raise 60 sec 12 4 Progress Chart

Lower Legs

Barbell Seated Calf Raise Barbell Seated Calf Raise 60 sec 12 4 Progress Chart

Cardio

Step Machine Step Machine 60 min - - Progress Chart
Day 2 BICEP Y PECHO
Muscle Exercise Name Timer Reps Sets Track

Biceps

Dumbbell Bicep Curl Dumbbell Bicep Curl 60 sec 12 4 Progress Chart

Biceps

Dumbbell Hammer Curls Dumbbell Hammer Curls 60 sec 12 4 Progress Chart

Biceps

Barbell Close Grip Preacher Curl Barbell Close Grip Preacher Curl 60 sec 12 4 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 12 4 Progress Chart

Chest

Push Up Push Up 60 sec 12 4 Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 60 sec 12 4 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 60 sec 12 4 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 60 sec 12 4 Progress Chart

Chest

Dumbbell Straight Arm Pullover Dumbbell Straight Arm Pullover 60 sec 12 4 Progress Chart
Day 3 TRICEP Y ESPALDA
Muscle Exercise Name Timer Reps Sets Track

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 60 sec 12 4 Progress Chart

Triceps

Dumbbell Seated Triceps Press Dumbbell Seated Triceps Press 60 sec 12 4 Progress Chart

Triceps

Dumbbell Tricep Kickback Dumbbell Tricep Kickback 60 sec 12 4 Progress Chart

Triceps

Barbell Lying Triceps Extension Barbell Lying Triceps Extension 60 sec 12 4 Progress Chart

Back

Cable Seated Row Cable Seated Row 60 sec 12 4 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 60 sec 12 4 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 60 sec 12 4 Progress Chart

Back

Pull Ups Pull Ups 60 sec 12 4 Progress Chart
Day 4 HOMBRO Y PIERNA
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 60 sec 12 4 Progress Chart

Shoulders

Dumbbell Front Raise Dumbbell Front Raise 60 sec 12 4 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 12 4 Progress Chart

Shoulders

Leverage Shoulder Press Leverage Shoulder Press 60 sec 12 4 Progress Chart

Upper Legs

Hack Squat Hack Squat 60 sec 12 4 Progress Chart

Upper Legs

Dumbbell Walking Lunges Dumbbell Walking Lunges 60 sec 12 4 Progress Chart

Upper Legs

Weighted Exercise Ball Wall Squat Weighted Exercise Ball Wall Squat 60 sec 12 4 Progress Chart