Scheda Dona

by Gartegna A.

Program Description

Nd

Program Overview

Level
Beginner
Goal
Bodyweight Fitness
Equipment
Full Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
Apr 08, 2025 06:30
Last Edited
Apr 08, 2025 06:54

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Squat (Bodyweight)

1

-

2

Leg Press

1

-

3

Lying Leg Curl

1

-

4

Hip Thrust (Machine)

1

-

5

Lat Pulldown (Close Grip)

1

-

6

Lateral Raise (Dumbbell)

1

-

7

Lying Rear Lateral Raise

1

-

8

Tricep Rope Push Down (Cable)

1

-

9

Bicep Curl (EZ Bar)

1

-

Day 2

1

Leg Press (45 Degrees)

1

-

2

Single-Leg Leg Curl

1

-

3

Leg Extension

1

-

4

Glute Kickback (Cable)

1

-

5

Hip Adductor (Machine)

1

-

6

Single Arm Iso Row

1

-

7

Seated Row (Cable)

1

-

8

Seated Shoulder Press (Dumbbell)

1

-

9

French Press

1

-

10

Single Arm Overhead Tricep Extension

1

-

11

Incline Tricep Extension (Dumbbell)

1

-

12

Hammer Curl (Dumbbell)

1

-

Day 1

1

Squat (Bodyweight)

1 Set

-

2

Leg Press

1 Set

-

3

Lying Leg Curl

1 Set

-

4

Hip Thrust (Machine)

1 Set

-

5

Lat Pulldown (Close Grip)

1 Set

-

6

Lateral Raise (Dumbbell)

1 Set

-

7

Lying Rear Lateral Raise

1 Set

-

8

Tricep Rope Push Down (Cable)

1 Set

-

9

Bicep Curl (EZ Bar)

1 Set

-

Day 2

1

Leg Press (45 Degrees)

1 Set

-

2

Single-Leg Leg Curl

1 Set

-

3

Leg Extension

1 Set

-

4

Glute Kickback (Cable)

1 Set

-

5

Hip Adductor (Machine)

1 Set

-

6

Single Arm Iso Row

1 Set

-

7

Seated Row (Cable)

1 Set

-

8

Seated Shoulder Press (Dumbbell)

1 Set

-

9

French Press

1 Set

-

10

Single Arm Overhead Tricep Extension

1 Set

-

11

Incline Tricep Extension (Dumbbell)

1 Set

-

12

Hammer Curl (Dumbbell)

1 Set

-