Plano A

Exercise 1

Stationary Bike Run

Equipment: Full Gym, Machine

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1 Sets

10 minutos Reps

Exercise 2

Leg Extension

Equipment: Full Gym, Machine

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3 series Sets

20 repeticoes Reps

1 minuto Rest

Exercise 3

Leg Press

Equipment: Full Gym, Machine

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3 series Sets

12 repeticoes Reps

1:30 minutos Rest

Exercise 4

Hip Abduction Machine

Equipment: Full Gym, Machine

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2 series Sets

12-20 repeticoes Reps

1 minuto Rest

Exercise 5

Pec Deck Fly

Equipment: Full Gym, Machine

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2 series Sets

15 repeticoes Reps

1 min Rest

Exercise 6

Lat Pulldown

Equipment: Cable, Full Gym

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2 series Sets

12 repeticoes Reps

1 minuto Rest

Exercise 7

Lever T-Bar Row

Equipment: Full Gym, Machine

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2 series Sets

10 repeticoes Reps

1 minuto Rest

Exercise 8

Dumbbell Curl

Equipment: Dumbbells, Full Gym

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3 series Sets

8-10 repeticoes Reps

1 minuto Rest

Exercise 9

Push-down

Equipment: Cable, Full Gym

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3 series Sets

15 repeticoes Reps

1 minuto Rest

Exercise 10

Crunches

Equipment: Full Gym, NO EQUIPMENT

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3 series Sets

10-15 repeticoes Reps

40 segundos Rest

Exercise 11

Elliptical Machine

Equipment: Full Gym, Machine

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1 Sets

15-20 minutos Reps

Stationary Bike Run

Leg Extension

Leg Press

Hip Abduction Machine

Pec Deck Fly

Lat Pulldown

Lever T-Bar Row

Dumbbell Curl

Push-down

Crunches

Elliptical Machine

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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