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About this plan
As a beginner, training your entire body in a balanced way while building muscle mass is essential, as it will greatly facilitate constant improvement. A classic and ideal routine for beginners whose time is limited, but who are undoubtedly motivated to see a change in their physique and in their life. Do you accept the challenge?
Mon
Día 1: Piernas y Abdomen
Barbell Full Squat
5 SETS • 15 REPS•Glúteos, Cuádriceps
Sled 45° Leg Press
4 SETS • 10 REPS•Glúteos, Cuádriceps
Lever Leg Extension
3 SETS • 10 REPS•Cuádriceps
Lever-Lying Leg Curl
3 SETS • 10 REPS•Isquiotibiales
Lever Seated Calf Raise plate loaded
4 SETS • 15 REPS•Pantorrillas
Crunch arms straight
4 SETS • 15 REPS•Abdomen, Oblicuos
Elevación de pierna y cadera
4 SETS • 15 REPS•Abdomen
Lying Leg Raise
4 SETS • 15 REPS•Abdomen
Wed
Día 2: Pecho, hombros y tríceps
Barbell Bench Press
5 SETS • 15 REPS•Pecho
Barbell Incline Bench Press
4 SETS • 10 REPS•Pecho
Lever Pec Deck Fly
3 SETS • 8 REPS•Pecho
Dumbbell Seated Shoulder Press
4 SETS • 8 REPS•Hombros
Dumbbell Seated Lateral Raise
3 SETS • 10 REPS•Hombros
Dumbbell Lying Triceps Extension
3 SETS • 10 REPS•Tríceps
Cable Pushdown with rope attachment
3 SETS • 10 REPS•Tríceps
Fri
Día 3: Bíceps, Espalda y Abdomen
Cable Pulldown pro lat bar
5 SETS • 15 REPS•Espalda
Cable Seated Row Bent bar
4 SETS • 10 REPS•Espalda
Barbell Shrug
3 SETS • 12 REPS•Espalda, Trapecios
Dumbbell Alternate Biceps Curl
3 SETS • 10 REPS•Bíceps
Barbell Preacher Curl
3 SETS • 10 REPS•Antebrazos, Bíceps, Braquial
Crunch arms straight
3 SETS • 10 REPS•Abdomen, Oblicuos
Crunch leg raise
3 SETS • 10 REPS•Abdomen, Oblicuos, Cuádriceps
Alternate Heel Touchers
2 SETS • 12 REPS•Oblicuos