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Alta Intensidade 2 MESES

FelipeAugusto5

Feb 7th 2017

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Alta Intensidade 2 MESES

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5 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Peito e Biceps 7 exercises, 41 mins

	Barbell Bench Press	3x8 reps	rest: 45s
	Dumbbell Incline Fly	3x8 reps	rest: 45s
	Dumbbell Pullover	3x8 reps	rest: 45s
	Barbell Curl	3x8 reps	rest: 45s
	Dumbbell Concentration Curl	3x8 reps	rest: 45s
	Barbell Wrist Curl (Palms Down)	3x8 reps	rest: 45s
	Barbell Bench Press	3x8 reps	rest: 45s

Abdominais e Aerobico 5 exercises, 38 mins

	Weighted Crunch	3x8 reps	rest: 45s
	Rotational Crunch	3x8 reps	rest: 45s
	Parallel Bar Hip Raise	3x8 reps	rest: 45s
	Walking	1x0 reps	rest: 10s
	Elliptical Training	1x0 reps	rest: 10s

Costas, Triceps e Antebraco 6 exercises, 34 mins

	Barbell Deadlift	3x8 reps	rest: 45s
	Barbell Bent-Over Row	3x8 reps	rest: 45s
	Weighted Pull-Up	3x8 reps	rest: 45s
	Weighted Tricep Dip	3x8 reps	rest: 45s
	Dumbbell Tricep Extension	3x8 reps	rest: 45s
	Weighted Tricep Dip	3x8 reps	rest: 45s

Abdominais e Aerobico 5 exercises, 38 mins

	Weighted Crunch	3x8 reps	rest: 45s
	Rotational Crunch	3x8 reps	rest: 45s
	Parallel Bar Hip Raise	3x8 reps	rest: 45s
	Walking	1x0 reps	rest: 10s
	Elliptical Training	1x0 reps	rest: 10s

Ombro, Coxa e Panturrilha 6 exercises, 34 mins

	Barbell Military Press	3x8 reps	rest: 45s
	Dumbbell Shoulder Abduction	3x8 reps	rest: 45s
	Barbell Squat	3x8 reps	rest: 45s
		3x8 reps	rest: 45s
	Machine Leg Press	3x8 reps	rest: 45s
	Dumbbell Shoulder Abduction	3x8 reps	rest: 45s

Abdominais e Aerobico 5 exercises, 38 mins

	Weighted Crunch	3x8 reps	rest: 45s
	Rotational Crunch	3x8 reps	rest: 45s
	Parallel Bar Hip Raise	3x8 reps	rest: 45s
	Walking	1x0 reps	rest: 10s
	Elliptical Training	1x0 reps	rest: 10s

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