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Treino ABCD intermediário.
Bulking
Intermediate
Machine strength
Plan Details
The Treino ABCD intermediário. routine by soffner is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Treino ABCD intermediário para semanas mais tranquilas, composto primariamente de exercÃcios compostos e multiarticulares.
Routine detail
Mon
Back + Forearms
Est. 67 min
9 exercises
Pull-Up
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 6 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Down)
4 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Up)
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Tue
Chest + Triceps
Est. 77 min
9 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Leverage Chest Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Cable Cross-Over
4 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 8 Reps
Cable Kneeling Tricep Extension
4 Sets x 8 Reps
Thu
Legs
Est. 74 min
8 exercises
Barbell Deep Squat
4 Sets x 10 Reps
Barbell Front Squat
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Hack Calf Raise
5 Sets x 15 Reps
Fri
Shoulders + Biceps + Forearms
Est. 99 min
10 exercises
Dumbbell Lateral Raise
4 Sets x 10 Reps
Smith Machine Shoulder Press
4 Sets x 8 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Barbell Curl
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Cable One-Arm High Curl
4 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Up)
4 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Down)
4 Sets x 8 Reps
