Thiago | Jefit - Best Android and iPhone Workout, Fitness, Exercise, Bodybuilding App | Workout Routine Database

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Thiago

Shared By : thiagoluan

Information

Frequency : 5 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Beginner
Downloads / Views : 3 / 180

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Description

Treinamento para três meses

Monday

Peito. e Triceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Bench Press	60 sec	8	3
Chest		Barbell Incline Bench Press	60 sec	8	3
Chest		Barbell Neck Press	60 sec	8	3
Chest		Cable Cross Over	60 sec	8	3
Chest		Cable Flat Bench Fly	60 sec	8	3
Triceps		Barbell Close Grip Bench Press	60 sec	8	3
Triceps		Barbell Lying Triceps Extension	60 sec	8	3
Triceps		Cable One Arm Tricep Extension	60 sec	8	3
Triceps		Cable Rope Overhead Triceps Extension	60 sec	8	3
Triceps		Cable Triceps Pushdown	60 sec	8	3
Triceps		Triceps Pushdown - Rope	60 sec	8	3

Tuesday

Biceps e Costas

Muscle	Exercise Name		Timer	Reps	Sets	Track
Biceps		Barbell Curl	60 sec	8	3
Biceps		Barbell Curls Lying Against An Incline	60 sec	8	3
Biceps		Cable Lying Bicep Cable Curl	60 sec	8	3
Biceps		Cable Standing One Arm Bicep Curl	60 sec	8	3
Biceps		EZ Bar Close Grip Curl	60 sec	8	3
Biceps		EZ Bar Seated Close Grip Concentration Curl	60 sec	8	3
Back		Back Extensions - Hyperextensions	60 sec	8	3
Back		Barbell Bent Over Row	60 sec	8	3
Back		Barbell Deadlift	60 sec	8	3
Back		Barbell Reverse Grip Bent Over Row	60 sec	8	3
Back		Cable Lateral Raise	60 sec	8	3
Back		Close-Grip Front Lat Pulldown	60 sec	8	3
Back		V Bar Pull Down	60 sec	8	3
Back		Wide-Grip Lat Pulldown	60 sec	8	3
Back		Wide-Grip Pulldown Behind The Neck	60 sec	8	3

Wednesday

Ombro, Trapezio e Pernas

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Barbell Front Raise	60 sec	8	3
Shoulders		Barbell Shoulder Press	60 sec	8	3
Shoulders		Barbell Shrug	60 sec	8	3
Shoulders		Barbell Up Right Row	60 sec	8	3
Shoulders		Bent Over Low Pulley Side Lateral	60 sec	8	3
Shoulders		Bradford Rocky Press	60 sec	8	3
Shoulders		Cable Front Raise	60 sec	8	3
Shoulders		Cable Internal Rotation	60 sec	8	3
Shoulders		Cable Up Right Row	60 sec	8	3
Upper Legs		Barbell Full Squat	60 sec	8	3
Upper Legs		Barbell Lunge	60 sec	8	3
Upper Legs		Hack Squat	60 sec	8	3
Upper Legs		Leg Extensions	60 sec	8	3
Upper Legs		Leg Press	60 sec	8	3
Upper Legs		Lying Leg Curls	60 sec	8	3
Lower Legs		Calf Press On Leg Press Machine	60 sec	8	3
Lower Legs		Rocking Standing Calf Raise	60 sec	8	3
Lower Legs		Seated Calf Raise	60 sec	8	3
Lower Legs		Standing Barbell Calf Raise	60 sec	8	3

Thursday

Peito e Triceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Triceps		Cable Incline Pushdown	60 sec	8	3
Triceps		Cable Incline Triceps Extension	60 sec	8	3
Triceps		Cable One Arm Tricep Extension	60 sec	8	3
Triceps		Cable Triceps Pushdown	60 sec	8	3
Triceps		Dumbbell Decline Triceps Extension	60 sec	8	3
Chest		Dumbbell Bench Press	60 sec	8	3
Chest		Dumbbell Decline Fly	60 sec	8	3
Chest		Dumbbell Fly	60 sec	8	3
Chest		Dumbbell Incline Bench Press	60 sec	8	3

Friday

Biceps, Costas, Ante-braco

Muscle	Exercise Name		Timer	Reps	Sets	Track
Forearms		Cable Wrist Curl	60 sec	8	3
Forearms		Palms-Down Barbell Wrist Curl Over A Bench	60 sec	8	3
Forearms		Palms-Up Barbell Wrist Curl Over A Bench	60 sec	8	3
Forearms		Reverse Barbell Curl	60 sec	8	3
Forearms		Seated Two Arm Palms Up Low Pulley Wrist Curl	60 sec	8	3
Biceps		Alternate Hammer Curl	60 sec	8	3
Biceps		Alternate Incline Dumbbell Curl	60 sec	8	3
Biceps		Dumbbell Alternate Bicep Curl	60 sec	8	3
Biceps		Dumbbell Concentration Curls	60 sec	8	3
Back		Dumbbell Deadlift	60 sec	8	3
Back		Hyperextensions With No Hyperextension Bench	60 sec	8	3
Back		Incline Bench Pull	60 sec	8	3

ANY

Abdominal

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		Air Bike	60 sec	8	3
Abs		Bent Knee Hip Raise	60 sec	8	3
Abs		Cable Crunch	60 sec	8	3
Abs		Cable Seated Crunch	60 sec	8	3
Abs		Crunches	60 sec	8	3
Abs		Decline Crunch	60 sec	8	3
Abs		Decline Oblique Crunch	60 sec	8	3
Abs		Decline Reverse Crunch	60 sec	8	3
Abs		Dumbbell Side Bend	60 sec	8	3
Abs		Oblique Crunches	60 sec	8	3
Abs		Seated Leg Tucks	60 sec	8	3

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