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SJHC - Reforco Muscular
Cutting
Advanced
Machine strength
Plan Details
The SJHC - Reforco Muscular routine by zeluis is a 4 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Routine detail
Mon
Peito - Costas - Biceps
Est. 40 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Leverage Machine High Row
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Tue
Pernas - Ombros - Triceps
Est. 191 min
7 exercises
Barbell Lunge
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Thu
Costas - Peito - Biceps
Est. 40 min
7 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Leverage Incline Chest Press
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Fri
Pernas - Ombros - Triceps
Est. 44 min
8 exercises
Machine Leg Extension
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
