Current Workout Routine | JEFIT - Best Android and iPhone Workout, Fitness, Exercise, Bodybuilding App

Cable Seated Row

60 sec

12,12,12,12

Cable Seated Row

10 sec

6,12

Remada larga horizontal palmas para cima

60 sec

12,12,12,12

Barbell Bent Over Row

60 sec

12,10,8,6

Wide Grip Lat Pulldown

60 sec

25,25

Cable Straight Arm Push Down

30 sec

12,12,12

Pull Ups

30 sec

12,12,12

Hyperextensions With No Bench

60 sec

12,12,12

Dumbbell Bent Over Delt Raise

30 sec

12,12,12

Barbell Standing Military Press

30 sec

12,12,12

Barbell Up Right Row

60 sec

12,12,12

Day 2

PERNAS

Muscle

Exercise Name

Timer

Reps

Sets

Track

Cardio

Stationary Bike

5 min

Leg Extensions

30 sec

12,12,12,12,6,8,6,8

Barbell Squat

30 sec

15,10,8,6

barbell squat isometric

30 sec

sissi squat

60 sec

Leg Press

30 sec

12,10,8,6

Barbell One Leg Squat

60 sec

8,8,8,8

Dumbbell Lunges

30 sec

10,10

Thigh Abductor

60 sec

12,12,12,12

Day 3

PEITO BICEP

Day 4

OMBRO TRICEP

Muscle

Exercise Name

Timer

Reps

Sets

Track

Dumbbell Shoulder Press

60 sec

20,20,20,20,6,8,6,8

Smith Machine Shoulder Press

60 sec

12,10,8,6

Mobilidade com Elástico

60 sec

Dumbbell Lateral Raise

30 sec

12,10,8,6

Cable Bent Over Low Pulley Side Lateral

30 sec

8,8,8,8