1ª Rotina

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1ª Rotina

Shared By : fabriciosantiago

Information

Frequency : 5 days / week
Day Type : Day of the Week
Type : Cutting
Difficulty : Beginner
Downloads / Views : 0 / 198

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Description

Série um pouco longa com finalidade de ganhar resistência e aumento de massa muscular.

ANY	Costas, biceps, pernann

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Wide-Grip Lat Pulldown	60 sec	10	3
Back		Close-Grip Front Lat Pulldown	60 sec	10	3
Back		Voador Invertido	60 sec	10	3
Back		Remada Maquina	60 sec	10	3
Biceps		Barbell Curl	60 sec	10	3
Biceps		Cross Body Hammer Curl	60 sec	10	3
Biceps		Spider Curl	60 sec	10	3
Forearms		Reverse Barbell Curl	60 sec	10	3
Biceps		Preacher Curl Machine	60 sec	10	3
Upper Legs		Leg Press	60 sec	10	3
Upper Legs		Smith Machine Squat	60 sec	10	3
Upper Legs		Passada	60 sec	10	3

ANY	Peito, ombro, triceps e perna

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Incline Bench Press	60 sec	10	3
Chest		Barbell Bench Press	60 sec	10	3
Chest		Barbell Neck Press	60 sec	10	3
Chest		Dumbbell Decline Fly	60 sec	10	3
Shoulders		Elev Fronto Lateral	60 sec	10	3
Shoulders		Barbell Up Right Row	60 sec	10	3
Shoulders		Barbell Shrug	60 sec	10	3
Shoulders		Dumbbell Arnold Press	60 sec	10	3
Triceps		Dumbbell One Arm Triceps Extension	60 sec	10	3
Triceps		Barbell Lying Triceps Press	60 sec	10	3
Triceps		Cable Triceps Pushdown	60 sec	10	3
Triceps		Triceps Pushdown - Rope	60 sec	10	3
Upper Legs		Lying Leg Curls	60 sec	10	3
Upper Legs		Leg Extensions	60 sec	10	3
Lower Legs		Seated Calf Raise	60 sec	12	3

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