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Semana 3 a 5 - Personal Trainer @antonioarruda*
General
Beginner
Machine strength
Plan Details
The Semana 3 a 5 - Personal Trainer @antonioarruda* routine by andersonid is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Treino metabólico inicial para ganho de força e hipertrofia. Cardio 2x por semana com HIIT na bike.
Routine detail
Mon
Treino A + Abd
Est. 40 min
6 exercises
Smith Machine Squat
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Crunch
3 Sets x 15 Reps
Bench Weighted Decline Crunch
3 Sets x 15 Reps
Weighted Crunch
3 Sets x 15 Reps
Tue
Treino B
Est. 20 min
3 exercises
Machine Lat Pulldown (Reverse Grip)
3 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Wed
Treino C + HIIT
Est. 40 min
4 exercises
Indoor Cycling
1 Set
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Thu
Treino A
Est. 21 min
3 exercises
Smith Machine Squat
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Fri
Treino B + Abd
Est. 37 min
6 exercises
Machine Lat Pulldown (Reverse Grip)
3 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Leg Pull-In
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Sat
Treino C
Est. 21 min
3 exercises
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
