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Primeiro trimestre 2014
Bulking
Beginner
Barbell
Plan Details
The Primeiro trimestre 2014 routine by ramonrgomes is a 7 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest, Back, Abs
Est. 64 min
8 exercises
Barbell Bench Press
4 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Pullover
4 Sets x 12 Reps
Barbell Deadlift
3 Sets x 8 Reps
Pull-Up
2 Sets x 25 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Barbell T-Bar Row
4 Sets x 12 Reps
Crunch
4 Sets x 15 Reps
Day 2
Shoulders, Upper Arms, Forearms, Abs
Est. 52 min
11 exercises
Barbell Curl
4 Sets x 12,10,8,4 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12,10,8,4 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12,10,8,4 Reps
Barbell Overhead Tricep Extension
4 Sets x 12,10,8,4 Reps
Barbell Kneeling Wrist Curl (Palms Up)
4 Sets x 12,10,8,4 Reps
Barbell Kneeling Wrist Curl (Palms Down)
4 Sets x 12,10,8,4 Reps
Reverse Crunch
4 Sets x 15,12,10,6 Reps
Barbell Push Press
3 Sets x 6,4,2 Reps
Barbell Clean and Jerk
4 Sets x 12,10,8,4 Reps
Dumbbell Lateral Raise
4 Sets x 12,10,8,4 Reps
Barbell Upright Row
3 Sets x 10,6,4 Reps
Day 3
Legs, Calves, Lower Back, Abs
Est. 54 min
6 exercises
Crunch
4 Sets x 20 Reps
Barbell Deep Squat
4 Sets x 12 Reps
Barbell Lunge
4 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Barbell Standing Calf Raise
4 Sets x 12 Reps
Barbell Good Morning
3 Sets x 10 Reps
Day 4
Chest, Back, Abs
Est. 44 min
8 exercises
Dumbbell Bench Press
4 Sets x 12,10,8,4 Reps
Dumbbell Incline Bench Press
4 Sets x 12,10,8,4 Reps
Dumbbell Fly
4 Sets x 12,10,8,4 Reps
Barbell Deadlift
5 Sets x 10,8,6,4,4 Reps
Pull-Up (Hammer Grip)
1 Set x 25 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 12,10,8,4 Reps
Barbell T-Bar Row
5 Sets x 12,10,8,4,4 Reps
Reverse Crunch
4 Sets x 25 Reps
Day 5
Shoulders, Upper Arms, Forearms, Abs
Est. 54 min
11 exercises
Dumbbell Seated Arnold Press
4 Sets x 12,10,8,4 Reps
Dumbbell Lateral Raise
4 Sets x 12,10,8,4 Reps
Barbell Upright Row
3 Sets x 8,6,4 Reps
Barbell Curl
4 Sets x 12,10,8,4 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12,10,8,4 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12,10,8,4 Reps
Barbell Overhead Tricep Extension
4 Sets x 12,10,8,4 Reps
Barbell Kneeling Wrist Curl (Palms Up)
4 Sets x 12,10,8,4 Reps
Barbell Kneeling Wrist Curl (Palms Down)
4 Sets x 12,10,8,4 Reps
Crunch
4 Sets x 15 Reps
Barbell Push Press
3 Sets x 6,4,2 Reps
Day 6
Legs, Calves, Lower Back, Abs
Est. 46 min
6 exercises
Barbell Front Squat
4 Sets x 12,10,8,4 Reps
Barbell Stiff-Leg Deadlift
6 Sets x 10,8,6,4,4,2 Reps
Barbell Deep Squat
4 Sets x 12,10,8,4 Reps
Reverse Crunch
4 Sets x 25 Reps
Barbell Standing Calf Raise
4 Sets x 15 Reps
Barbell Good Morning
3 Sets x 8,6,4 Reps
Day 7
Bike
Est. 95 min
3 exercises
Running
1 Set
Mountain Biking
1 Set
Jump Rope
1 Set
