both
beginner
50 min
Strength and toning training plans
Anatomical adaptation - Day 1
Goal
2-days per week program.
This program is an anatomical adaptation so we will adjust the load to be able to complete all of the repetitions in a comfortable way.
BENCH PRESS LEGS RAISED
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/press-banca-en-banco-de-press-banca-init-pos-7611.png)
3
Sets
20
reps
40
kg
Pec Deck Machine
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/aperturas-en-maquina-contractor-init-pos-3128.png)
3
Sets
20
reps
40
seg desc
Wide-bar pull down
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/jalon-en-polea-alta-agarre-ancho-prono-init-pos-6779.png)
3
Sets
20
reps
40
seg desc
Seated Cable Row
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/remo-horizontal-sentado-con-polea-init-pos-6087.png)
3
Sets
20
reps
40
seg desc
Machine shoulder press
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/press-frontal-de-hombros-en-maquina-sentado-y-agarre-neutro-init-pos-5513.png)
3
Sets
20
reps
40
seg desc
Bent over dumbbell rear delt raise
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/aperturas-con-mancuernas-inclinado-adelante-init-pos-3231.png)
3
Sets
20
reps
40
seg desc
Alternating dumbbell biceps curls
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/curl-de-biceps-alterno-de-pie-con-mancuernas-y-giro-init-pos-8160.png)
3
Sets
20
reps
40
seg desc
Triceps cable rope push down
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/extension-de-triceps-con-cuerda-y-cable-polea-de-pie-init-pos-1048.png)
3
Sets
20
reps
40
seg desc
Notes
Realiza 20 minutos de abdominales y estiramientos. Consulta los entrenamientos adjuntos.
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