SJHC - Reforco Muscular

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2 DAYS - Cutting - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Peito - Costas - Biceps 7 exercises, 39 mins

Dumbbell Incline Bench Press	3x10 reps	rest: 30s
T Bar Row	3x10 reps	rest: 30s
Machine Fly	3x10 reps	rest: 30s
Cable Seated Row	3x10 reps	rest: 30s
Dumbbell Pullover	3x10 reps	rest: 30s
Leverage Machine High Row	3x10 reps	rest: 30s
Barbell Curl	3x10 reps	rest: 30s

Pernas - Ombros - Triceps 7 exercises, 3 hrs 10 mins

Barbell Lunge	3x10 reps	rest: 3060s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 30s
Machine Leg Press	3x10 reps	rest: 30s
Dumbbell Lateral Raise	3x10 reps	rest: 30s
Machine Calf Raise	3x10 reps	rest: 30s
Barbell Upright Row	3x10 reps	rest: 30s
EZ Bar Tricep Extension	3x10 reps	rest: 30s

Costas - Peito - Biceps 7 exercises, 40 mins

Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 30s
Barbell Bench Press	3x10 reps	rest: 30s
Dumbbell One-Arm Row	3x10 reps	rest: 30s
Dumbbell Fly	3x10 reps	rest: 30s
T Bar Row	3x10 reps	rest: 30s
Leverage Incline Chest Press	3x10 reps	rest: 30s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 30s

Pernas - Ombros - Triceps 8 exercises, 44 mins