Lionai Lima

lionailima

Liitus 10. mai 2026

4Treeningud
3Tunnid

Dia 3 da Semana 1 - Mayara

9 harjutust39m10. mai 2026
Cable Donkey Kickback
Cable Hip Abduction Toe In
Barbell Hip Thrust
Bulgarian Split Squat
Dumbbell Stiff Leg Deadlift
Lever Seated Hip Abduction
Dumbbell Single Leg Step-Up On Bench
Dumbbell Sumo Deadlift
Hip Thrusts

Dia 2 da Semana 1 - Mayara

12 harjutust55m10. mai 2026
Pull-Up
Dumbbell Lateral Raise
Dumbbell Front Raise
Cable Kneeling Parallel Grip Lat Pulldown
Cable High Pull With Rope Attachment
Dumbbell Arnold Press
Cable Bent-Over Row
Cable Kneeling One-Arm Lat Pulldown
Cable Cross-Over Lateral Pulldown
Lever Triceps Dip Plate Loaded
Cable EZ-Bar Triceps Pushdown
Cable Kickback Version 2

Dia 1 da Semana 1 - Mayara

Build strong, defined abs with this intense core workout combining bodyweight crunches, cable exercises, and machine leg raises.

10 harjutust1h 19m10. mai 2026
Jackknife Sit-Up
Starfish Crunch Beginner
Decline Crunch
Lying Crunch Straight Legs
Jack Knife Sit-Up
Cable Side Crunch
Cable Kneeling Twist
Elbow to Knee Crunches
Cable Rope Kneeling Crunch
Lever Seated Leg Raise Crunch Plate Loaded

Dia 4 da Semana 1 - Mayara

10 harjutust18m10. mai 2026
Smith Full Squat
Barbell Sumo Deadlift
Smith Sprint Lunge
Lever Horizontal One Leg Press
Bulgarian Split Squat
Lever Seated Leg Extension
Lever Seated Leg Curl
Lever Lying Leg Curl
Dumbbell Plyo Squat
Sled 45° Leg Press

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