Get to know the training plan of the Brazilian athlete Bella Falconi
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O training plan by Bella Falconi 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, he trains his abs 3 times a week and does HIIT training twice a week and cardio moderate intensity once a week.
Get to know the plan training Bella Falconi below.
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
Tuesday – Glutes 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
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
- 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 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
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
- Triceps with Forehead Bar - 3 sets x 12 reps
- Push ups - 3 sets x 15 repetitions
- Press Arnold - 3 sets x 12 reps
- 45 minutes on the incline treadmill
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
Social media
Instagram Bella Falconi
