Treino 023

Bulking

Advanced

Machine strength

Plan Details

The Treino 023 routine by tnk.adsl@uol.com.br is a 13 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

Treino de ForÃ§a

Routine detail

Mon

Musc+Aero - Peito e Biceps

Est. 63 min

5 exercises

Dumbbell Alternating Preacher Curl

4 Sets x 10 Reps

Cable One-Arm Preacher Curl (Reverse)

4 Sets x 12 Reps

Dumbbell Incline Curl

4 Sets x 10 Reps

Machine Ab Crunch

4 Sets x 40 Reps

Treadmill Running

1 Set

Mon

Peito

Est. 41 min

4 exercises

Dumbbell Incline Fly

4 Sets x 12 Reps

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Dumbbell Bench Press

4 Sets x 12 Reps

Dumbbell Decline Bench Press

4 Sets x 12 Reps

Tue

Musc - Perna

Est. 107 min

12 exercises

Plank

4 Sets

Side Plank

4 Sets x 12 Reps

Smith Machine Squat

4 Sets x 12 Reps

Machine Leg Press

4 Sets x 12 Reps

Machine Leg Extension

4 Sets x 12 Reps

Barbell Stiff-Leg Deadlift

4 Sets x 12 Reps

Machine Leg Curl (Prone)

4 Sets x 12 Reps

Machine Seated Leg Curl

4 Sets x 12 Reps

Machine Hip Adduction

4 Sets x 12 Reps

Machine Seated Calf Raise

4 Sets x 12 Reps

Machine Calf Press

4 Sets x 12 Reps

Posterior Tibialis Stretch

4 Sets x 12 Reps

Tue

AntebraÃ§o

Est. 44 min

5 exercises

Barbell Wrist Curl (Posterior)

4 Sets x 12 Reps

Barbell Wrist Curl (Posterior)

4 Sets x 12 Reps

Barbell Wrist Curl (Posterior)

4 Sets x 12 Reps

Barbell Wrist Curl (Posterior)

4 Sets x 12 Reps

Barbell Wrist Curl (Posterior)

4 Sets x 12 Reps

Wed

Aerobico - RPM

Est. 0 min

0 exercises

This day is empty

Wed

Peito

Est. 41 min

4 exercises

Barbell Decline Pullover

4 Sets x 12 Reps

Barbell Incline Bench Press

4 Sets x 12 Reps

Barbell Bench Press

4 Sets x 12 Reps

Barbell Decline Bench Press

4 Sets x 12 Reps

Thu

Musc+Aero - Ombro e Triceps

Est. 124 min

12 exercises

Plank

4 Sets

Side Plank

4 Sets x 12 Reps

Dumbbell Seated Arnold Press

4 Sets x 10 Reps

Dumbbell Seated Side Lateral Raise

4 Sets x 12 Reps

Dumbbell Reverse Fly

4 Sets x 12 Reps

Cable One-Arm Reverse Fly

4 Sets x 12 Reps

Machine Dip

4 Sets x 10 Reps

Barbell Tricep Extension (Supine)

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

Barbell Bench Press (Close Grip)

4 Sets x 12 Reps

Parallel Bar Hip Raise

4 Sets x 25 Reps

Treadmill Running

1 Set

Thu

AntebraÃ§o

Est. 44 min

5 exercises

Barbell Wrist Curl (Posterior)

4 Sets x 12 Reps

Barbell Wrist Curl (Posterior)

4 Sets x 12 Reps

Barbell Wrist Curl (Posterior)

4 Sets x 12 Reps

Barbell Wrist Curl (Posterior)

4 Sets x 12 Reps

Barbell Wrist Curl (Posterior)

4 Sets x 12 Reps

Fri

Peito

Est. 55 min

6 exercises

Plank

4 Sets

Side Plank

4 Sets x 12 Reps

Smith Machine Incline Bench Press

4 Sets x 12 Reps

Cable Cross-Over

4 Sets x 12 Reps

Cable Lower Chest Raise

4 Sets x 12 Reps

Machine Fly

4 Sets x 12 Reps

Fri

Musc+Aero - Costas

Est. 92 min

9 exercises

Pull-Up

4 Sets x 6 Reps

Barbell Deadlift

4 Sets x 12 Reps

Machine Reverse Lat Pulldown (Close Grip)

4 Sets x 12 Reps

Machine Lat Pulldown

4 Sets x 10 Reps

Dumbbell One-Arm Row

4 Sets x 10 Reps

Machine Back Extension

4 Sets x 10 Reps

Weight Plate Shrug

4 Sets x 12 Reps

Cable Side Bend

4 Sets x 12 Reps

Treadmill Running

1 Set

Sat

Descanco

Est. 0 min

0 exercises

This day is empty

Sun

Aerobico - Bike 2hs

Est. 122 min

1 exercise

Road Cycling

1 Set

Sun

AntebraÃ§o

Est. 44 min

5 exercises

Barbell Wrist Curl (Posterior)

4 Sets x 12 Reps

Barbell Wrist Curl (Posterior)

4 Sets x 12 Reps

Barbell Wrist Curl (Posterior)

4 Sets x 12 Reps

Barbell Wrist Curl (Posterior)

4 Sets x 12 Reps

Barbell Wrist Curl (Posterior)

4 Sets x 12 Reps

Treino 023

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