Discover Brazilian athlete Bella Falconi's training plan
O plano de treino da Bella Falconi é feito seis vezes por semana, e tal como é normal nos treinos femininos, tem um grande enfoque na zona inferior do corpo.
Varia entre 3 a 4 séries por exercício e normalmente faz entre 12 a 15 repetições em cada série.
Para além disso, treina abdominais 3 vezes por semana e faz HIIT workout twice a week and moderate-intensity cardio once a week.
Discover Bella Falconi's training plan below.
Segunda-Feira – Pernas e Abdominais
- Squat – 4 sets x 15 reps
- Leg Extension – 4 sets x 12 reps
- Press – 4 sets x 12 reps
- Press at Smith – 4 sets x 15 reps
- Sumo Squat – 4 sets x 12 reps
- Medicine Ball Side Crunch – 3 sets x 20 reps
- Abdominal Scissors – 3 sets x 20 reps
- Sit-ups on the chair – 3 sets x 20 reps
- Inverted Crunch – 3 sets x 20 reps
Terça-Feira – Glúteos e Cardio
- Good days – 4 sets x 20 reps
- Medicine ball kickback – 5 sets x 15 reps
- Leg-Apart Squat – 4 sets x 15 reps
- Step-up with Dumbbells – 4 sets x 15 reps
- Disc Bridge – 4 sets x 20 reps
- 25 Minutes HIIT on Step
Quarta-feira – Isquiotibiais e Abdominais
- Dead weight – 4 sets x 12 reps
- Deadlift with Cable – 4 sets x 12 reps
- Leg Curl – 4 sets x 12 reps
- Walking Lunges – 4 sets x 15 reps
- Medicine Ball Hamstring Curl – 4 sets x 15 reps
- Oblíquos com Cabo – 3 sets x 12 reps
- Board – Durante cerca de 4 minutos no total
- Elevação de Pernas em Suspensão – 3 sets x 12 reps
- Pray – 4 sets x 20 reps
Quinta-feira – Costas, Bíceps e Cardio
- Elevations – 3 sets x 12 reps
- Pulldown na Máquina – 4 sets x 10 reps
- Seated Cable Row – 3 sets x 12 reps
- Hyperextensions – 3 sets x 12 reps
- Bicep with Dumbbell on Incline Bench – 3 sets x 12 reps
- Curl Concentrate – 3 sets x 12 reps
- Curl Hammer – 3 sets x 12 reps
- Spider Curl – 3 sets x 12 reps
- 25 Minutes HIIT at Elliptica
Sexta-feira – Tríceps, Cardio e Ombros
- Kickback – 3 sets x 12 reps
- Extensão Triceps na Máquina – 3 sets x 12 reps
- Funds – 4 sets x 10 reps
- Triceps com Barra á Testa – 3 sets x 12 reps
- Push ups – 3 sets x 15 reps
- Press Arnold – 3 sets x 12 reps
- 45 Minutos na passadeira com inclinação
Sábado – Pernas e Abdominais
- Squat – 4 sets x 15 reps
- Leg Extension – 4 sets x 12 reps
- Press – 4 sets x 12 reps
- Press at Smith – 4 sets x 15 reps
- Sumo Squat – 4 sets x 12 reps
- Medicine Ball Side Crunch – 3 sets x 20 reps
- Abdominal Scissors – 3 sets x 20 reps
- Sit-ups on the Chair – 3 sets x 20 reps
- Inverted Crunch – 3 sets x 20 reps
Social media
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