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Superset em maquina
General
Beginner
Machine strength
Plan Details
The Superset em maquina routine by feudman is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Empurrar
10 exercises
Machine Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Day 2
Workout 2
13 exercises
Pull-Up
3 Sets x 8 Reps
Machine Vertical Row (Close Grip)
3 Sets x 8 Reps
Cable Deadlift
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Machine Vertical Row (Close Grip)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Machine Hammer Curl
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Weighted Side Bend
3 Sets x 8 Reps
Day 3
Workout 3
9 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Box Jump Multiple Response
3 Sets x 8 Reps
Day 4
Empurrar
13 exercises
Machine Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Cable Shrug
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
Decline Bench Leg Raise with Hip Thrust
3 Sets x 8 Reps
Decline Bench Ab Reach
3 Sets x 8 Reps
Decline Bench Weighted Twist
3 Sets x 8 Reps
Day 5
Puxar
10 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Barbell Rack Pull
3 Sets x 8 Reps
V Bar Pull-Up
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Machine Iso Lateral High Row
3 Sets x 8 Reps
Cable Preacher Curl
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Barbell Concentration Curl (Close Grip)
3 Sets x 8 Reps
Day 6
Perna
11 exercises
Smith Machine Squat
3 Sets x 8 Reps
Dumbbell Split Jump
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Single-Leg Calf Raise
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Machine Squat
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
V-Up
3 Sets x 8 Reps
