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3 dias/semana incidencia peito, tricep e ombro
General
Advanced
Machine strength
Plan Details
The 3 dias/semana incidencia peito, tricep e ombro routine by korposginasio is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Peito | Bicep
Est. 69 min
10 exercises
Barbell Bench Press
4 Sets
Barbell Decline Bench Press
4 Sets x 20,17,14,11 Reps
Barbell Incline Bench Press
4 Sets x 20,17,14,11 Reps
Dumbbell Incline Bench Press
4 Sets x 20,17,14,11 Reps
Dumbbell Fly
4 Sets x 20,17,14,11 Reps
Leverage Incline Chest Press
4 Sets x 20,17,14,11 Reps
Machine Fly
4 Sets x 20,17,14,11 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 15,12,10 Reps
Preacher Curl Machine
3 Sets x 15,12,10 Reps
Barbell Curl
3 Sets x 15,12,10 Reps
Tue
Descanso
Est. 0 min
0 exercises
This day is empty
Wed
Tricep | Costas
Est. 66 min
9 exercises
Machine Seated Row
1 Set
Chin-Up with Knee Raise
1 Set
EZ Bar Tricep Extension (Close Grip)
4 Sets x 20,17,14,11 Reps
Smith Machine Bench Press (Close Grip)
4 Sets x 20,17,14,11 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 20,17,14,11 Reps
Weighted Tricep Dip
4 Sets x 20,17,14,11 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 20,17,14,11 Reps
Barbell Deadlift
4 Sets x 10,8,6,4 Reps
Machine Reverse T Bar Row
1 Set
Thu
Descanso
Est. 0 min
0 exercises
This day is empty
Fri
Ombros | Pernas
Est. 86 min
11 exercises
Barbell Shoulder Press
4 Sets x 20,17,14,11 Reps
Dumbbell Seated Shoulder Press
4 Sets x 20,17,14,11 Reps
Dumbbell Seated Alternating Front Raise
4 Sets x 12,10,10,8 Reps
Machine Reverse Fly
4 Sets x 15,12,10,10 Reps
Dumbbell Bent-Over Raise
4 Sets x 12,10,10,8 Reps
Barbell Squat
4 Sets x 10,8,6,4 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 15,12,10,8 Reps
Hack Squat
4 Sets x 15,12,10,8 Reps
Machine Leg Extension
4 Sets x 15,12,10,8 Reps
Machine Leg Press
4 Sets x 12,10,10,8 Reps
Machine Kneeling Leg Curl
4 Sets x 15,12,10,8 Reps
Sat
Descanso
Est. 0 min
0 exercises
This day is empty
Sun
Descanso
Est. 0 min
0 exercises
This day is empty
