TREINO ABCD - 12 SEMANAS | Jefit - Best Android and iPhone Workout, Fitness, Exercise, Bodybuilding App | Workout Routine Database

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TREINO ABCD - 12 SEMANAS

Shared By : RPMENDONCA

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Advanced
Downloads / Views : 1 / 288

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Description

SEMANA 1-2 - 3 SETS DE 14 REPETIÇÕES
SEMANA 3-6 - 3 SETS DE 10 REPETIÇÕES
SEMANA 7-10 - 3 SETS DE 8 REPETIÇÕES
SEMANA 11-12 - 3 SETS DE 6 REPETIÇÕES

Monday

Peito e Biceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Cable Flat Bench Fly	60 sec	10	3
Chest		Dumbbell Bench Press	60 sec	10	3
Chest		Bent Arm Dumbbell Pullover	60 sec	10	3
Triceps		JM Press	60 sec	10	3
Triceps		Cable Standing Triceps Extension	60 sec	10	3
Triceps		Weighted Bench Dip	60 sec	10	3

Tuesday

Costas e Bíceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Wide-Grip Lat Pulldown	60 sec	10	3
Back		Wide-Grip Pulldown Behind The Neck	60 sec	10	3
Back		Straight Arm Push Down	60 sec	10	3
Back		Cable Seated Row	60 sec	10	3
Biceps		Dumbbell One Arm Zottman Preacher Curl	60 sec	10	3
Biceps		Overhead Cable Curl	60 sec	10	3
Forearms		Palms-Up Dumbbell Wrist Curl Over A Bench	60 sec	10	3

Thursday

Ombros, Abdomen e Dorsal

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Front Plate Raise	60 sec	10	3
Shoulders		Cable Up Right Row	60 sec	10	3
Shoulders		Machine Shoulder Press	60 sec	10	3
Shoulders		Barbell Shrug	60 sec	10	3
Abs		Crunches	60 sec	30	4
Abs		Decline Reverse Crunch	60 sec	30	4
Abs		Torso Rotation	60 sec	10	3

Friday

Inferiores

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Leg Extensions	60 sec	10	3
Upper Legs		Lying Leg Curls	60 sec	10	3
Upper Legs		Leg Press	60 sec	10	3
Upper Legs		Thigh Abductor	60 sec	10	3
Upper Legs		Thigh Adductor	60 sec	10	3
Lower Legs		Calf Press On Leg Press Machine	60 sec	10	3

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