logo
Wellness #1
by Laura Rivera Fernandez
Program Description
Bajar de grasa y enfocar en alzar peso pesadito
Program Overview
Level
Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Jun 09, 2024 01:10
Last Edited
Jun 10, 2024 12:04
down_app
Week 1
1 / 4 Weeks
Day 1
1
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@6
@7.5
@8
@10
2
Deadlift (Smith Machine)
4 Sets
10 Reps
@8
3
Sumo Deadlift (Paused)
3 Sets
1 Set
10 Reps
@8
4
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@6.5
5
Glute Kickback (Cable)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
@7.5
@8
@10
6
Leg Curl
4 Sets
10 Reps
@10
7
Hip Abductor (Machine)
4 Sets
20 Reps
@8
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
@9
@9
@9
@10
2
Dumbbell Row
3 Sets
3 Sets
3 Sets
15 Reps
12 Reps
10 Reps
@9
@9
@10
3
Upright Row (Barbell)
3 Sets
10 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@9.5
5
Bicep Curl (EZ Bar)
3 Sets
27 Reps
@9.5
6
Bicep Curl (Cable)
4 Sets
10 Reps
@9.5
7
Superman
3 Sets
15 Reps
8
Back Extension
3 Sets
10 Reps
Day 3
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@9
@9
@9
@9
2
Split Squat (Smith Machine)
3 Sets
15 Reps
@9
3
Leg Press (45 Degrees)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
@9
@9
@9
4
Sumo Squat
4 Sets
10 Reps
@8
5
Leg Extension
3 Sets
3 Sets
10 Reps
10 Reps
@10
@8
6
Hip Abductor (Machine)
3 Sets
1 Reps
@9.5
Day 4
1
Seated Military Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8.5
@9
@10
2
Lateral Raise (Dumbbell)
1 Set
4 Reps
3
Front Raise
4 Sets
10 Reps
@9.5
4
Face Pull
3 Sets
15 Reps
@8
5
Rear Delt Fly (Dumbbell)
4 Sets
10 Reps
@9.5
6
French Press
3 Sets
12 Reps
@8
7
Tricep Rope Push Down (Cable)
2 Sets
3 Sets
1 Set
10 Reps
12 Reps
10 Reps
@7.5
@9
@9.5
Day 5
1
Deadlift (Paused)
4 Sets
10 Reps
@9.5
2
Step-Up (Weighted)
3 Sets
12 Reps
@10
3
Glute Kickback (Cable)
3 Sets
1 Set
10 Reps
8 Reps
@9.5
@10
4
Leg Curl
4 Sets
10 Reps
@9.5
5
Glute Bridge (Barbell)
4 Sets
10 Reps
@9.5
6
Hamstring Curl
4 Sets
15 Reps
7
Glute Bridge (Bodyweight)
4 Sets
15 Reps
Day 6
1
Bench Press (Paused)
4 Sets
10 Reps
@8
2
Chest Fly (Dumbbell)
4 Sets
10 Reps
@7.5
3
Incline Bench Press (Barbell)
4 Sets
10 Reps
@7
4
Chest Fly (Machine)
4 Sets
10 Reps
@8
5
Sit Up
1 Set
Day 1
1
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@6
@7.5
@8
@10
2
Deadlift (Smith Machine)
4 Sets
10 Reps
@8
3
Sumo Deadlift (Paused)
3 Sets
1 Set
10 Reps
@8
4
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@6.5
5
Glute Kickback (Cable)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
@7.5
@8
@10
6
Leg Curl
4 Sets
10 Reps
@10
7
Hip Abductor (Machine)
4 Sets
20 Reps
@8
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
@9
@9
@9
@10
2
Dumbbell Row
3 Sets
3 Sets
3 Sets
15 Reps
12 Reps
10 Reps
@9
@9
@10
3
Upright Row (Barbell)
3 Sets
10 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@9.5
5
Bicep Curl (EZ Bar)
3 Sets
27 Reps
@9.5
6
Bicep Curl (Cable)
4 Sets
10 Reps
@9.5
7
Superman
3 Sets
15 Reps
8
Back Extension
3 Sets
10 Reps
Day 3
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@9
@9
@9
@9
2
Split Squat (Smith Machine)
3 Sets
15 Reps
@9
3
Leg Press (45 Degrees)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
@9
@9
@9
4
Sumo Squat
4 Sets
10 Reps
@8
5
Leg Extension
3 Sets
3 Sets
10 Reps
10 Reps
@10
@8
6
Hip Abductor (Machine)
3 Sets
1 Reps
@9.5
Day 4
1
Seated Military Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8.5
@9
@10
2
Lateral Raise (Dumbbell)
1 Set
4 Reps
3
Front Raise
4 Sets
10 Reps
@9.5
4
Face Pull
3 Sets
15 Reps
@8
5
Rear Delt Fly (Dumbbell)
4 Sets
10 Reps
@9.5
6
French Press
3 Sets
12 Reps
@8
7
Tricep Rope Push Down (Cable)
2 Sets
3 Sets
1 Set
10 Reps
12 Reps
10 Reps
@7.5
@9
@9.5
Day 5
1
Deadlift (Paused)
4 Sets
10 Reps
@9.5
2
Step-Up (Weighted)
3 Sets
12 Reps
@10
3
Glute Kickback (Cable)
3 Sets
1 Set
10 Reps
8 Reps
@9.5
@10
4
Leg Curl
4 Sets
10 Reps
@9.5
5
Glute Bridge (Barbell)
4 Sets
10 Reps
@9.5
6
Hamstring Curl
4 Sets
15 Reps
7
Glute Bridge (Bodyweight)
4 Sets
15 Reps
Day 6
1
Bench Press (Paused)
4 Sets
10 Reps
@8
2
Chest Fly (Dumbbell)
4 Sets
10 Reps
@7.5
3
Incline Bench Press (Barbell)
4 Sets
10 Reps
@7
4
Chest Fly (Machine)
4 Sets
10 Reps
@8
5
Sit Up
1 Set
Day 1
1
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@6
@7.5
@8
@10
2
Deadlift (Smith Machine)
4 Sets
10 Reps
@8
3
Sumo Deadlift (Paused)
3 Sets
1 Set
10 Reps
@8
4
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@6.5
5
Glute Kickback (Cable)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
@7.5
@8
@10
6
Leg Curl
4 Sets
10 Reps
@10
7
Hip Abductor (Machine)
4 Sets
20 Reps
@8
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
@9
@9
@9
@10
2
Dumbbell Row
3 Sets
3 Sets
3 Sets
15 Reps
12 Reps
10 Reps
@9
@9
@10
3
Upright Row (Barbell)
3 Sets
10 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@9.5
5
Bicep Curl (EZ Bar)
3 Sets
27 Reps
@9.5
6
Bicep Curl (Cable)
4 Sets
10 Reps
@9.5
7
Superman
3 Sets
15 Reps
8
Back Extension
3 Sets
10 Reps
Day 3
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@9
@9
@9
@9
2
Split Squat (Smith Machine)
3 Sets
15 Reps
@9
3
Leg Press (45 Degrees)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
@9
@9
@9
4
Sumo Squat
4 Sets
10 Reps
@8
5
Leg Extension
3 Sets
3 Sets
10 Reps
10 Reps
@10
@8
6
Hip Abductor (Machine)
3 Sets
1 Reps
@9.5
Day 4
1
Seated Military Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8.5
@9
@10
2
Lateral Raise (Dumbbell)
1 Set
4 Reps
3
Front Raise
4 Sets
10 Reps
@9.5
4
Face Pull
3 Sets
15 Reps
@8
5
Rear Delt Fly (Dumbbell)
4 Sets
10 Reps
@9.5
6
French Press
3 Sets
12 Reps
@8
7
Tricep Rope Push Down (Cable)
2 Sets
3 Sets
1 Set
10 Reps
12 Reps
10 Reps
@7.5
@9
@9.5
Day 5
1
Deadlift (Paused)
4 Sets
10 Reps
@9.5
2
Step-Up (Weighted)
3 Sets
12 Reps
@10
3
Glute Kickback (Cable)
3 Sets
1 Set
10 Reps
8 Reps
@9.5
@10
4
Leg Curl
4 Sets
10 Reps
@9.5
5
Glute Bridge (Barbell)
4 Sets
10 Reps
@9.5
6
Hamstring Curl
4 Sets
15 Reps
7
Glute Bridge (Bodyweight)
4 Sets
15 Reps
Day 6
1
Bench Press (Paused)
4 Sets
10 Reps
@8
2
Chest Fly (Dumbbell)
4 Sets
10 Reps
@7.5
3
Incline Bench Press (Barbell)
4 Sets
10 Reps
@7
4
Chest Fly (Machine)
4 Sets
10 Reps
@8
5
Sit Up
1 Set
Day 1
1
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@6
@7.5
@8
@10
2
Deadlift (Smith Machine)
4 Sets
10 Reps
@8
3
Sumo Deadlift (Paused)
3 Sets
1 Set
10 Reps
@8
4
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@6.5
5
Glute Kickback (Cable)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
@7.5
@8
@10
6
Leg Curl
4 Sets
10 Reps
@10
7
Hip Abductor (Machine)
4 Sets
20 Reps
@8
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
@9
@9
@9
@10
2
Dumbbell Row
3 Sets
3 Sets
3 Sets
15 Reps
12 Reps
10 Reps
@9
@9
@10
3
Upright Row (Barbell)
3 Sets
10 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@9.5
5
Bicep Curl (EZ Bar)
3 Sets
27 Reps
@9.5
6
Bicep Curl (Cable)
4 Sets
10 Reps
@9.5
7
Superman
3 Sets
15 Reps
8
Back Extension
3 Sets
10 Reps
Day 3
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@9
@9
@9
@9
2
Split Squat (Smith Machine)
3 Sets
15 Reps
@9
3
Leg Press (45 Degrees)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
@9
@9
@9
4
Sumo Squat
4 Sets
10 Reps
@8
5
Leg Extension
3 Sets
3 Sets
10 Reps
10 Reps
@10
@8
6
Hip Abductor (Machine)
3 Sets
1 Reps
@9.5
Day 4
1
Seated Military Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8.5
@9
@10
2
Lateral Raise (Dumbbell)
1 Set
4 Reps
3
Front Raise
4 Sets
10 Reps
@9.5
4
Face Pull
3 Sets
15 Reps
@8
5
Rear Delt Fly (Dumbbell)
4 Sets
10 Reps
@9.5
6
French Press
3 Sets
12 Reps
@8
7
Tricep Rope Push Down (Cable)
2 Sets
3 Sets
1 Set
10 Reps
12 Reps
10 Reps
@7.5
@9
@9.5
Day 5
1
Deadlift (Paused)
4 Sets
10 Reps
@9.5
2
Step-Up (Weighted)
3 Sets
12 Reps
@10
3
Glute Kickback (Cable)
3 Sets
1 Set
10 Reps
8 Reps
@9.5
@10
4
Leg Curl
4 Sets
10 Reps
@9.5
5
Glute Bridge (Barbell)
4 Sets
10 Reps
@9.5
6
Hamstring Curl
4 Sets
15 Reps
7
Glute Bridge (Bodyweight)
4 Sets
15 Reps
Day 6
1
Bench Press (Paused)
4 Sets
10 Reps
@8
2
Chest Fly (Dumbbell)
4 Sets
10 Reps
@7.5
3
Incline Bench Press (Barbell)
4 Sets
10 Reps
@7
4
Chest Fly (Machine)
4 Sets
10 Reps
@8
5
Sit Up
1 Set