About this plan
Is it your first time at the gym and you need a workout to help you achieve your fitness goals? Whether you've been going for 1 month or 10, this workout will help you achieve your goals! With this workout, you will work your entire body evenly to achieve a good result from any angle. To do this, compound exercises (which work several muscles at once) are included, and of course, some isolated exercises to work the areas that interest you (yes, I'm talking about your glutes and legs 😉). Frequently Asked Questions: - Rest: 60 seconds will be enough to do the next set, but you can always modify this value from 'My Workouts'. - Weight: The weight selection will depend on your own individual strength levels. The first week, take it easy and experiment with different weights until you find one that challenges you without being excessive. - Workout duration: To maximize your results, you can do this workout for 6 to 8 weeks, increasing the weights and decreasing the repetitions week by week. This will increase your strength and, of course, make you gain more muscle mass. Are you ready to transform your body?
Día 1: Cuerpo completo
Barbell Romanian Deadlift
Sled 45° Leg Press
Dominadas de pie en máquina asistida
Dumbbell Bench Press
Cable Seated Supine grip Row
Lever Seated Hip Abduction
Glute Bridge Two Legs on Floor
Día 2: Cuerpo completo
Barbell Full Squat
Lever-Lying Leg Curl
Barbell Bent Over Row
Dips o fondos en banco (de rodillas)
Dumbbell Seated Lateral Raise
Kettlebell Swing
Bent Leg Kickback kneeling
Día 3: Cuerpo completo
Barbell Hip Thrust
Dumbbell Sumo Squat
Cable Bar Lateral Pulldown
Dumbbell Seated Shoulder Press
Kneeling Push-up
Dumbbell Alternate Biceps Curl
