Gigante

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Gigante

Shared By : Felipe Magno

Information

Frequency : 6 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 1 / 92

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Description

Monday

Perna Triceps e Biceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Triceps		Dumbbell Decline Triceps Extension	60 sec	8	3
Triceps		Triceps Pushdown V-Bar	60 sec	8	3
Biceps		Cable Preacher Curl	60 sec	8	3
Upper Legs		Leg Press	60 sec	15	2
Upper Legs		Lying Leg Curls	60 sec	8	3
Upper Legs		Leg Extensions	60 sec	8	3
Lower Legs		Calf Press On Leg Press Machine	60 sec	8	3

Tuesday

Peito Costas

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Incline Bench Press	60 sec	8	3
Chest		Barbell Bench Press	60 sec	8	3
Chest		Cable Cross Over	60 sec	8	3
Shoulders		Dumbbell Arnold Press	60 sec	8	3
Shoulders		Dumbbell Front Raise	60 sec	8	3
Back		Cable Seated Row	60 sec	8	3
Back		Wide-Grip Pulldown Behind The Neck	60 sec	8	3

Thursday

BraÃ§o Perna

Muscle	Exercise Name		Timer	Reps	Sets	Track
Biceps		Cable Preacher Curl	60 sec	8	3
Forearms		Reverse Barbell Preacher Curls	60 sec	8	3
Triceps		Decline EZ Bar Triceps Extension	60 sec	8	3
Upper Legs		Leg Press	60 sec	8	3
Upper Legs		Lying Leg Curls	60 sec	8	3
Upper Legs		Leg Extensions	60 sec	8	3
Lower Legs		Calf Press On Leg Press Machine	60 sec	8	3

Friday

Peito Ombro Costas

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Incline Bench Press	60 sec	8	3
Chest		Barbell Bench Press	60 sec	8	3
Chest		Machine Fly	60 sec	8	3
Shoulders		Dumbbell Arnold Press	60 sec	8	3
Shoulders		Dumbbell Lateral Raise	60 sec	8	3
Back		Cable Seated Row	60 sec	8	3
Back		Wide-Grip Lat Pulldown	60 sec	8	3
Back		Wide-Grip Pulldown Behind The Neck	60 sec	8	3

Saturday

ABD

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		Ab Crunch Machine	60 sec	8	3
Abs		Cross-Body Crunch	60 sec	8	3
Abs		Bent Knee Hip Raise	60 sec	8	3
Abs		Flat Bench Lying Leg Raise	60 sec	8	3
Abs		Knee Hip Raise On Parallel Bars	60 sec	8	3
Abs		Leg Raise	60 sec	8	3
Abs		Plate Twist	60 sec	8	3

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