3 DIAS - PRIMAVERA PARA GOSTOSOS

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3 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Programa de 3 dias para ficar gostosinho no verão 2023. Se atentar para as notas pois alguns exercícios tem pegadas diferentes da imagem.

Costas e Bíceps 9 exercises, 0 min

Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 60s
Cable V Bar Pulldown	4x12 reps	rest: 60s
Machine Vertical Row (Close Grip)	3x15 reps	rest: 60s
Cable Shoulder Extension	4x12 reps	rest: 60s
Cable Bicep Curl (Close Grip)	3x12 reps	rest: 60s
Dumbbell Hammer Curl (Cross Body)	3x12 reps	rest: 60s
Plank	3x8 reps	rest: 60s
Frog Sit-Up	3x15 reps	rest: 60s
Leg Raise	3x15 reps	rest: 60s

Peito e tríceps 7 exercises, 0 min

Dumbbell Bench Press	3x8 reps	rest: 60s
Dumbbell Incline Bench Press	3x8 reps	rest: 60s
Dumbbell Fly	3x8 reps	rest: 60s
Dumbbell Shoulder Press	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s

Leg Day 7 exercises, 0 min