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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
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Week 1
1 / 12 Weeks
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
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 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 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
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 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 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
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 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 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
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 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 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
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 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 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
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 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 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
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 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 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
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 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 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
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 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 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
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 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 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
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 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 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