Luisa y fer | Workout Programs | Boostcamp App |

Luisa y fer

by Julio Silva

4 athletes joined

Program Description

For women trying mainly build legs and also arms

Program Overview

Level

Beginner

Goal

Athletics

Equipment

Full Gym

Program Length

12 weeks

Time Per Workout

60 minutes

Created

Apr 01, 2024 03:02

Last Edited

May 08, 2024 02:23

down_app

Day 2

1

Leg Press (45 Degrees)

3 Sets

8 Reps

@6

2

Standing Calf Raise

3 Sets

8 Reps

@6

3

Leg Curl

3 Sets

8 Reps

@6

4

Bicep Curl (Dumbbell)

3 Sets

8 Reps

@6

5

Tricep Rope Push Down (Cable)

3 Sets

8 Reps

@6

6

Standing Shoulder Press (Dumbbell)

3 Sets

8 Reps

@6

Day 1

1

Squat (Smith Machine)

3 Sets

8 Reps

@6

2

Lunge (Barbell)

4 Sets

8 Reps

@6

3

Stiff Leg Deadlift (Dumbbell)

3 Sets

8 Reps

@6

4

Standing Calf Raise

3 Sets

8 Reps

@6

5

Bicep Curl (Dumbbell)

3 Sets

8 Reps

@6

6

Tricep Rope Push Down (Cable)

3 Sets

8 Reps

@6

Day 3

1

Squat (Smith Machine)

3 Sets

8 Reps

@6

2

Stiff Leg Deadlift (Dumbbell)

3 Sets

8 Reps

@6

3

Standing Calf Raise

3 Sets

8 Reps

@6

4

Bicep Curl (Dumbbell)

3 Sets

8 Reps

@6

5

Tricep Rope Push Down (Cable)

3 Sets

8 Reps

@6

6

Standing Shoulder Press (Dumbbell)

3 Sets

8 Reps

@6