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Workout Mensal
General
Advanced
Body
Plan Details
The Workout Mensal routine by J029B1979T4 is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
Plano de treino semanal.
Routine detail
Mon
Peito
Est. 141 min
15 exercises
Barbell Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Crunch
1 Set x 30 Reps
Leg Raise
1 Set x 30 Reps
Alternating Heel Touch
1 Set x 30 Reps
Rotational Crunch
1 Set x 30 Reps
Knee to Chest to Leg Raise
1 Set x 30 Reps
Cross Body Crunch
1 Set x 30 Reps
Plank
1 Set
Superman
3 Sets
Indoor Cycling
1 Set
Tue
Costas
Est. 139 min
15 exercises
EZ Bar Bent-Over Row (Reverse Grip)
3 Sets x 12 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Upper Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Leverage Machine Iso Row
3 Sets x 12 Reps
Crunch
1 Set x 30 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Leg Raise
1 Set x 30 Reps
Alternating Heel Touch
1 Set x 30 Reps
Rotational Crunch
1 Set x 30 Reps
Knee to Chest to Leg Raise
1 Set x 30 Reps
Cross Body Crunch
1 Set x 30 Reps
Plank
1 Set
Superman
3 Sets
Indoor Cycling
1 Set
Wed
Pernas
Est. 142 min
16 exercises
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Bodyweight Squat
3 Sets x 12 Reps
Crunch
1 Set x 30 Reps
Leg Raise
1 Set x 30 Reps
Knee to Chest to Leg Raise
1 Set x 30 Reps
Alternating Heel Touch
1 Set x 30 Reps
Rotational Crunch
1 Set x 30 Reps
Cross Body Crunch
1 Set x 30 Reps
Plank
1 Set
Superman
3 Sets
Indoor Cycling
1 Set
Thu
Ombros
Est. 147 min
16 exercises
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Barbell Front Raise
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Seated Dublin Press
3 Sets x 12 Reps
Crunch
1 Set x 30 Reps
Leg Raise
1 Set x 30 Reps
Knee to Chest to Leg Raise
1 Set x 30 Reps
Alternating Heel Touch
1 Set x 30 Reps
Rotational Crunch
1 Set x 30 Reps
Cross Body Crunch
1 Set x 30 Reps
Plank
1 Set
Superman
3 Sets
Indoor Cycling
1 Set
Fri
Braços
Est. 60 min
8 exercises
Dumbbell Seated Bicep Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable High Pulley Tricep Extension
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
