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Treino Complementar
Sport
Beginner
Machine strength
Plan Details
The Treino Complementar routine by renatocaetano is a 10 day workout plan. It is a beginner level plan to achieve sport fitness goals.
2 dias
Routine detail
Day 1
Treino A (Semana 1)
Est. 68 min
10 exercises
Treadmill Running
1 Set
Barbell Bench Press
2 Sets x 20 Reps
Barbell Decline Bench Press
2 Sets x 20 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 20 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 20 Reps
Machine Leg Press
2 Sets x 20 Reps
Machine Leg Curl (Prone)
2 Sets x 20 Reps
Dumbbell Shoulder Press
2 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 20 Reps
Barbell Standing Calf Raise
2 Sets x 20 Reps
Day 2
Treino B (Semana 1)
Est. 62 min
9 exercises
Rowing
1 Set
Cable Seated Row
2 Sets x 20 Reps
Dumbbell Bent-Over Row
2 Sets x 20 Reps
Dumbbell Fly
2 Sets x 20 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 20 Reps
Barbell Deep Squat
2 Sets x 20 Reps
Barbell Lunge
2 Sets x 20 Reps
Dumbbell Bent-Over Reverse Fly
2 Sets x 20 Reps
Dumbbell Calf Raise
2 Sets x 20 Reps
Day 3
A (Semana 2)
Est. 60 min
10 exercises
Treadmill Running
1 Set
Barbell Bench Press
2 Sets x 15 Reps
Barbell Incline Bench Press
2 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 15 Reps
Machine Leg Press
2 Sets x 15 Reps
Machine Leg Curl (Prone)
2 Sets x 15 Reps
Dumbbell Shoulder Press
2 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 15 Reps
Barbell Standing Calf Raise
2 Sets x 15 Reps
Day 4
B (Semana 2)
Est. 55 min
9 exercises
Rowing
1 Set
Cable Seated Row
2 Sets x 15 Reps
Dumbbell Bent-Over Row
2 Sets x 15 Reps
Dumbbell Fly
2 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 15 Reps
Barbell Deep Squat
2 Sets x 15 Reps
Barbell Lunge
2 Sets x 15 Reps
Dumbbell Bent-Over Reverse Fly
2 Sets x 15 Reps
Dumbbell Calf Raise
2 Sets x 15 Reps
Day 5
Treino A (Semana 3)
Est. 56 min
10 exercises
Treadmill Running
1 Set
Barbell Bench Press
2 Sets x 12 Reps
Barbell Incline Bench Press
2 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 12 Reps
Machine Leg Press
2 Sets x 12 Reps
Machine Leg Curl (Prone)
2 Sets x 12 Reps
Dumbbell Shoulder Press
2 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 12 Reps
Barbell Standing Calf Raise
2 Sets x 12 Reps
Day 6
B (Semana 3)
Est. 51 min
9 exercises
Rowing
1 Set
Cable Seated Row
2 Sets x 12 Reps
Dumbbell Bent-Over Row
2 Sets x 12 Reps
Dumbbell Fly
2 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 12 Reps
Barbell Deep Squat
2 Sets x 12 Reps
Barbell Lunge
2 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
2 Sets x 12 Reps
Dumbbell Calf Raise
2 Sets x 12 Reps
Day 7
Treino A (Semana 4)
Est. 63 min
10 exercises
Treadmill Running
1 Set
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 12 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Dumbbell Shoulder Press
2 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 12 Reps
Barbell Standing Calf Raise
2 Sets x 12 Reps
Day 8
B (Semana 4)
Est. 57 min
9 exercises
Rowing
1 Set
Cable Seated Row
3 Sets x 10 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Fly
2 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 12 Reps
Barbell Deep Squat
3 Sets x 10 Reps
Barbell Lunge
3 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
2 Sets x 12 Reps
Dumbbell Calf Raise
2 Sets x 12 Reps
Day 9
Treino A (Semana 5)
Est. 70 min
10 exercises
Treadmill Running
1 Set
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Dumbbell Shoulder Press
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 8 Reps
Barbell Standing Calf Raise
2 Sets x 8 Reps
Day 10
B (Semana 5)
Est. 62 min
9 exercises
Rowing
1 Set
Cable Seated Row
4 Sets x 8 Reps
Dumbbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell Fly
2 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
2 Sets x 12 Reps
Barbell Deep Squat
4 Sets x 8 Reps
Barbell Lunge
4 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
2 Sets x 12 Reps
Dumbbell Calf Raise
2 Sets x 12 Reps
