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Iniciante

Shared By : Rogfonseca

Information

Frequency : 3 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 0 / 113

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Description
 
Monday Peito
Muscle Exercise Name Timer Reps Sets Track

Chest

 Barbell Bench Press 60 sec 8 3 Progress Chart

Chest

 Dumbbell Incline Bench Press 60 sec 8 3 Progress Chart

Chest

 Machine Incline Chest Press 60 sec 8 3 Progress Chart

Chest

 Machine Fly 60 sec 8 3 Progress Chart
Monday Tríceps
Muscle Exercise Name Timer Reps Sets Track

Triceps

 Triceps Pushdown V-Bar 60 sec 8 3 Progress Chart

Triceps

 Machine Triceps Extension 60 sec 8 3 Progress Chart
Wednesday Deltoides
Muscle Exercise Name Timer Reps Sets Track

Shoulders

 Machine Shoulder Press 60 sec 8 3 Progress Chart

Shoulders

 Dumbbell Lateral Raise 60 sec 8 3 Progress Chart

Shoulders

 Back Flyes With Bands 60 sec 8 3 Progress Chart
Wednesday Pernas
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

 Leg Press 60 sec 8 3 Progress Chart

Upper Legs

 Thigh Abductor 60 sec 8 3 Progress Chart

Upper Legs

 Thigh Adductor 60 sec 8 3 Progress Chart

Upper Legs

 Seated Leg Curl 60 sec 8 3 Progress Chart

Upper Legs

 Leg Extensions 60 sec 8 3 Progress Chart
Friday Bíceps
Muscle Exercise Name Timer Reps Sets Track

Biceps

 EZ-Bar Curl 60 sec 8 3 Progress Chart

Biceps

 Preacher Curl Machine 60 sec 8 3 Progress Chart
Friday Dorsais
Muscle Exercise Name Timer Reps Sets Track

Back

 Pullups 60 sec 8 3 Progress Chart

Back

 Cable Seated Row 60 sec 8 3 Progress Chart

Back

 V Bar Pull Down 60 sec 8 3 Progress Chart
ANY Abdominais
Muscle Exercise Name Timer Reps Sets Track

Abs

 Crunches with Legs on Bench 60 sec 8 3 Progress Chart

Abs

 Ab Crunch Machine 60 sec 8 3 Progress Chart
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