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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?
Mon
Día 1: Cuerpo completo
Barbell Romanian Deadlift
4 SETS • 8 REPS•Glúteos
Sled 45° Leg Press
3 SETS • 10 REPS•Glúteos, Cuádriceps
Dominadas de pie en máquina asistida
3 SETS • 6 REPS•Espalda
Dumbbell Bench Press
3 SETS • 8 REPS•Pecho
Cable Seated Supine grip Row
3 SETS • 10 REPS•Espalda
Lever Seated Hip Abduction
3 SETS • 15 REPS•Glúteos
Lever Hip Thrust
3 SETS • 15 REPS•Glúteos, Isquiotibiales
Wed
Día 2: Cuerpo completo
Barbell Full Squat
4 SETS • 8 REPS•Glúteos, Cuádriceps
Lever-Lying Leg Curl
3 SETS • 12 REPS•Isquiotibiales
Barbell Bent Over Row
3 SETS • 8 REPS•Espalda
Dips o fondos en banco (de rodillas)
3 SETS • 8 REPS•Tríceps
Dumbbell Seated Lateral Raise
3 SETS • 10 REPS•Hombros
Kettlebell Swing
2 SETS • 20 REPS•Glúteos, Isquiotibiales, Cuádriceps
Lever Standing Hip Extension
2 SETS • 15 REPS•Glúteos, Isquiotibiales
Fri
Día 3: Cuerpo completo
Barbell Hip Thrust
4 SETS • 8 REPS•Glúteos, Cuádriceps
Dumbbell Sumo Squat
3 SETS • 12 REPS•Glúteos, Cuádriceps
Cable Bar Lateral Pulldown
3 SETS • 8 REPS•Espalda
Dumbbell Seated Shoulder Press
3 SETS • 8 REPS•Hombros
Lever Pec Deck Fly
3 SETS • 8 REPS•Pecho
Dumbbell Alternate Biceps Curl
2 SETS • 12 REPS•Bíceps
Cable Pushdown with rope attachment
2 SETS • 12 REPS•Tríceps