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FEV2014
Bulking
Beginner
Machine strength
Plan Details
The FEV2014 routine by ramonrgomes is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
PROGRAMA DE TREINAMENTO PARA O MÊS DE FEVEREIRO DE 2014.
Routine detail
Day 1
Peito, trÃceps e ombros
Est. 112 min
16 exercises
Barbell Bench Press
5 Sets x 15,10,8,6,6 Reps
Barbell Incline Bench Press
5 Sets x 15,10,8,6,6 Reps
Dumbbell Fly
3 Sets x 10,8,6 Reps
Cable Cross-Over
4 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 15 Reps
Machine Seated Tricep Dip
4 Sets x 15,10,8,8 Reps
EZ Bar Tricep Extension
4 Sets x 15,10,8,6 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Barbell Shoulder Press
5 Sets x 15,10,8,8,6 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 8 Reps
Bench Crunch
3 Sets x 25 Reps
Machine Ab Crunch
3 Sets x 25 Reps
Crunch
1 Set x 50 Reps
Day 2
Costas, bÃceps e antibraços
Est. 118 min
14 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Cable Seated Row
3 Sets x 8 Reps
T Bar Row
4 Sets x 15,12,8,6 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Barbell Curl
5 Sets x 15,10,8,6,4 Reps
Barbell Preacher Curl
4 Sets x 15,10,8,6 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
4 Sets x 14 Reps
Barbell Wrist Curl (Palms Down)
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 25 Reps
Dumbbell Side Bend
4 Sets x 15 Reps
Parallel Bar Hip Flexion
4 Sets x 20 Reps
Day 3
Pernas
Est. 154 min
16 exercises
Dumbbell Squat
5 Sets x 20 Reps
Barbell 1/2 Squat
4 Sets x 10,8,6,4 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Barbell Front Squat
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 20,10,8,6 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 15,10,8,8 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Machine Single-Leg Calf Press
3 Sets x 8 Reps
Decline Bench Leg Raise
4 Sets x 25 Reps
Decline Bench Knee Raise
4 Sets x 25 Reps
Recumbent Bike
1 Set
