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 for women's training, it has a strong focus on the lower body.
It varies between 3 to 4 sets per exercise and normally does between 12 to 15 repetitions in each set.
In addition, he trains his abs 3 times a week and does HIIT training twice a week and moderate intensity cardio once a week.
Get to know Bella Falconi's training plan below.
Monday ? Legs and Abdominals
- 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
- 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
Tuesday ? Glutes and Cardio
- Good days ? 4 sets x 20 reps
- Medicinal Ball Kickback ? 5 sets x 15 reps
- Squat with Legs Apart ? 4 sets x 15 reps
- Dumbbell Step-up ? 4 sets x 15 reps
- Bridge with Disc ? 4 sets x 20 reps
- 25 Minutes HIIT in Step
Wednesday ? Hamstrings and Abs
- 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 reps
- Medicinal Ball Hamstring Curl ? 4 sets x 15 reps
- Obliques with Cable ? 3 sets x 12 reps
- Board ? For about 4 minutes in total
- Lifting Legs in Suspension ? 3 sets x 12 reps
- Prayers ? 4 sets x 20 reps
Thursday ? Back, Biceps and Cardio
- Elevations ? 3 sets x 12 reps
- Pulldown on the Machine ? 4 sets x 10 reps
- 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
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 reps
- Triceps with Forehead Bar ? 3 sets x 12 reps
- Push ups ? 3 sets x 15 reps
- Press Arnold ? 3 sets x 12 reps
- 45 minutes on the incline treadmill
Saturday? Legs and Abdominals
- 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
- 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
Social media
Instagram Bella Falconi
