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ATUAL
AUDIO TIP
General
Advanced
None
Plan Details
The ATUAL routine by pablorj79 is a 9 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Sat
Peito máquina
Est. 115 min
12 exercises
Machine Shoulder Press
3 Sets x 10 Reps
Machine Inner Chest Press
3 Sets x 15,12,12 Reps
Machine Dip
6 Sets x 15,10,10,10,10,12 Reps
Leverage Decline Chest Press
4 Sets x 10,12,12,12 Reps
Crucifixo máquina
3 Sets x 10 Reps
Machine Fly
3 Sets x 15,12,15 Reps
Leverage Incline Chest Press
4 Sets x 10 Reps
Machine Bench Press
3 Sets x 12,15,10 Reps
Elevação lateral máquina
6 Sets x 10 Reps
Cable Front Raise
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 40,30,20 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 30,30,20 Reps
Mon
Inferiores
Est. 93 min
11 exercises
Machine Hip Abduction
5 Sets x 10 Reps
Extensão bilateral
4 Sets x 10 Reps
Machine Kneeling Leg Curl
3 Sets x 20 Reps
Hack Squat (Narrow Stance)
5 Sets x 10 Reps
leg press horizontal
5 Sets x 10 Reps
Machine Leg Extension
6 Sets x 10 Reps
Machine Leg Press
6 Sets x 10 Reps
Machine Leg Curl (Prone)
6 Sets x 10 Reps
Machine Seated Leg Curl
6 Sets x 10 Reps
Máquina elevação de quadril
3 Sets x 10 Reps
Machine Hip Adduction
5 Sets x 10 Reps
Tue
Costas máquina
Est. 90 min
11 exercises
Máquina remada media
2 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Leverage Machine Iso Row
4 Sets x 10 Reps
Cable Shoulder Extension
2 Sets x 10 Reps
Cable Seated Row
6 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
7 Sets x 10 Reps
Machine Lat Pulldown
7 Sets x 10 Reps
Machine Seated Row
6 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Cable Rope Hammer Curl
4 Sets x 15,12,15,15 Reps
Cable One-Arm High Curl
4 Sets x 10 Reps
Tue
Costas máquina 2
Est. 106 min
9 exercises
Cable Shoulder Extension
2 Sets x 10 Reps
Machine Lat Pulldown
5 Sets x 10 Reps
Cable Seated Row
7 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 15,12,12,12,12 Reps
Machine Seated Row
10 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
Cable One-Arm Reverse Fly
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Tue
Costas prédio
Est. 54 min
7 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 15,10,15,15 Reps
Machine Seated Row
4 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Shoulder Extension
2 Sets x 10 Reps
Cable One-Arm Reverse Fly
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 15 Reps
Cable One-Arm High Curl
3 Sets x 20 Reps
Wed
Peito máquina
Est. 127 min
11 exercises
Cable Incline Fly
2 Sets x 10 Reps
Machine Fly
5 Sets x 10 Reps
Leverage Incline Chest Press
6 Sets x 10,12,12,12,12,12 Reps
Leverage Decline Chest Press
4 Sets x 10,12,12,12 Reps
Machine Bench Press
6 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Machine Lateral Shoulder Raise
8 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 20 Reps
Machine Dip
6 Sets x 15,10,10,10,10,12 Reps
Cable Front Raise
3 Sets x 10 Reps
Wed
peito prédio
Est. 83 min
7 exercises
Cable Cross-Over
9 Sets x 30,20,20,20,20,20,20,20,20 Reps
Cable Incline Fly
6 Sets x 10 Reps
Machine Fly
7 Sets x 10 Reps
Cable Front Raise
3 Sets x 10 Reps
Cable Lateral Raise
5 Sets x 30,30,20,20,20 Reps
Cable Rope Overhead Tricep Extension
8 Sets x 30,30,30,30,20,20,20,20 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 20 Reps
Thu
Quadríceps predio
Est. 46 min
6 exercises
Smith Machine Squat
3 Sets x 5 Reps
Machine Single-Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Calf Press
6 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Sat
peito costas prédio
Est. 61 min
9 exercises
Cable Cross-Over
5 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
5 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Cable Lower Chest Raise
2 Sets x 10 Reps
Cable One-Arm Reverse Fly
2 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Cable One-Arm High Curl
3 Sets x 10 Reps
