Get to know the training plan of the Brazilian athlete Bella Falconi
Bella Falconi's training plan is done six times a week, and as is normal in women's training, it has a strong focus on the lower body.
Varies between 3 to 4 sets per exercise and usually does between 12 to 15 repetitions in each series.
In addition, you train your abs 3 times a week and do HIIT training twice a week and moderate intensity cardio once a week.
Get to know Bella Falconi's training plan below.
[divider]
Monday - Legs and Abdominals
- Squat - 4 sets x 15 repetitions
- Leg Extension - 4 sets x 12 reps
- Press - 4 sets x 12 reps
- Press at Smith - 4 sets x 15 repetitions
- Squat Juice - 4 sets x 12 reps
- Side Crunch on Medicinal Ball - 3 sets x 20 reps
- Abdominal Scissors - 3 sets x 20 reps
- Sit-up on the chair - 3 sets x 20 reps
- Inverted Crunch - 3 sets x 20 reps
[divider]
Tuesday - Buttocks and Cardio
- Good days - 4 sets x 20 reps
- Medicinal Ball Kickback - 5 sets x 15 repetitions
- Squat with Legs Apart - 4 sets x 15 repetitions
- Dumbbell Step-up - 4 sets x 15 repetitions
- Bridge with Disc - 4 sets x 20 reps
- 25 Minutes HIIT in Step
[ads2]
[divider]
Wednesday - Hamstrings and Abdominals
- Dead weight - 4 sets x 12 reps
- Deadweight with Cable - 4 sets x 12 reps
- Leg Curl - 4 sets x 12 reps
- Walking Lunges - 4 sets x 15 repetitions
- Medicinal Ball Hamstring Curl - 4 sets x 15 repetitions
- Oblique with Cable - 3 sets x 12 reps
- Board - For about 4 minutes in total
- Elevation of Legs in Suspension - 3 sets x 12 reps
- Prayers - 4 sets x 20 reps
[divider]
Thursday - Back, Biceps and Cardio
- Elevations - 3 sets x 12 reps
- Pulldown on the Machine - 4 sets x 10 repetitions
- Paddle with Seated Cable - 3 sets x 12 reps
- Hyperextensions - 3 sets x 12 reps
- Inclined Bench Bicep with Dumbbell - 3 sets x 12 reps
- Concentrated Curl - 3 sets x 12 reps
- Hammer Curl - 3 sets x 12 reps
- Curl Spider - 3 sets x 12 reps
- 25 Minutes HIIT in Eliptica
[divider]
Friday - Triceps, Cardio and Shoulders
- Kickback - 3 sets x 12 reps
- Triceps Extension on the Machine - 3 sets x 12 reps
- Funds - 4 sets x 10 repetitions
- Forehead Bar Triceps - 3 sets x 12 reps
- Push ups - 3 sets x 15 repetitions
- Press Arnold - 3 sets x 12 reps
- 45 Minutes on the Treadmill
[divider]
Saturday - Legs and Abdominals
- Squat - 4 sets x 15 repetitions
- Leg Extension - 4 sets x 12 reps
- Press - 4 sets x 12 reps
- Press at Smith - 4 sets x 15 repetitions
- Squat Juice - 4 sets x 12 reps
- Side Crunch on Medicinal Ball - 3 sets x 20 reps
- Abdominal Scissors - 3 sets x 20 reps
- Abdominal in Chair - 3 sets x 20 reps
- Inverted Crunch - 3 sets x 20 reps
[divider]
Social media
Instagram Bella Falconi
[divider]
