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ABCD yorem
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The ABCD yorem routine by yoremcake is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
rotina que venho atualizando, visando crescer. o foco é treinar até a falha e, se der, segurar 1 segundo no ponto máximo.
Routine detail
Any
B - costas e biceps
Est. 39 min
9 exercises
Leverage Machine Iso Row
4 Sets x 10 Reps
Machine Back Extension
3 Sets x 10 Reps
Machine Assisted Pull-Up
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Machine Assisted Chin-Up
3 Sets x 8 Reps
Dumbbell Pullover on Stability Ball
3 Sets x 8 Reps
Barbell Curl
3 Sets x 10 Reps
Any
A - Peito e Triceps
Est. 34 min
7 exercises
Leverage Decline Chest Press
4 Sets x 10 Reps
Machine Dip
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Cable Lower Chest Raise
4 Sets x 10 Reps
Any
D - Ombro e core
Est. 34 min
8 exercises
Machine Shoulder Press
4 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Parallel Bar Leg Raise
4 Sets x 8 Reps
Dumbbell Alternating Front Raise
4 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Supinated One-Arm Wrist Curl
4 Sets x 8 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
4 Sets x 8 Reps
Any
C - perna
Est. 27 min
6 exercises
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Seated Calf Raise
5 Sets x 10 Reps
Machine Calf Press
4 Sets x 10 Reps
Barbell Squat
3 Sets x 10 Reps
