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ginasio Atlantis
Bulking
Beginner
Machine strength
Plan Details
The ginasio Atlantis routine by ruirego is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
20140801 plano #0x inicio dos treinos. experimentar as maquinas principais e fazer 3 musculos por dia: #0.1: peito|bicipes|costas #0.2: pernas|ombros|tricipes 20140926 plano: #1.1: peito/bicipes #1.2: dorsal/ombros #1.3: pernas/tricipes
Routine detail
Any
1.2#dorsal#ombros
Est. 116 min
15 exercises
_dorsais_________________________
4 Sets
Machine Assisted Pull-Up
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 7 Reps
Serrote
4 Sets x 10 Reps
Back Hyperextension
3 Sets x 15 Reps
_ombros_________________________
4 Sets x 10 Reps
Dumbbell Shoulder Abduction
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 7 Reps
Machine Shoulder Press
4 Sets x 7 Reps
Barbell Rear Military Press
4 Sets x 7 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
_abs_________________________
4 Sets
maquina obliquos
4 Sets x 15 Reps
Decline Bench Leg Raise
4 Sets
Machine Ab Crunch
4 Sets
Any
1.3#pernas#tricipes
Est. 115 min
15 exercises
_pernas_________________________
4 Sets x 10 Reps
Dumbbell Lunge
3 Sets
Smith Machine Squat
4 Sets x 7 Reps
Machine Leg Press
4 Sets x 7 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
_tricipes_________________________
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Dumbbell Decline Tricep Extension
5 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Triangulo POLIE
4 Sets x 10 Reps
_abs_________________________
4 Sets
maquina obliquos
4 Sets x 15 Reps
Decline Bench Leg Raise
4 Sets
Machine Ab Crunch
4 Sets
Any
0.1#peito#bicipes#costas
Est. 190 min
16 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Curl (Close Grip)
4 Sets x 10 Reps
Barbell Curl
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
maquina obliquos
4 Sets x 10 Reps
Decline Bench Leg Raise
4 Sets x 10 Reps
Máquina Oblíquos
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Decline Bench Leg Raise
4 Sets x 10 Reps
Stationary Bike
4 Sets
Plank
4 Sets
Any
1.1#peito#bicep
Est. 108 min
14 exercises
_peito_________________________
4 Sets
Machine Fly
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 7 Reps
Dumbbell Incline Bench Press
4 Sets x 7 Reps
Machine Bench Press
3 Sets x 10 Reps
_bicipes_________________________
4 Sets
Dumbbell Alternating Bicep Curl
6 Sets x 6 Reps
Barbell Curl
6 Sets x 6 Reps
alternado fora|martelo
4 Sets
super set
4 Sets x 8 Reps
_abs_________________________
4 Sets
maquina obliquos
4 Sets x 15 Reps
Decline Bench Leg Raise
4 Sets
Machine Ab Crunch
4 Sets
Any
0.2#pernas#tricipes#ombros
Est. 109 min
13 exercises
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Hack Squat
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
Dumbbell Shoulder Abduction
4 Sets x 10 Reps
maquina obliquos
4 Sets x 10 Reps
Decline Bench Leg Raise
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
