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Treino Outubro
General
Intermediate
Machine strength
Plan Details
The Treino Outubro routine by catbar is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
cardio
7 exercises
Treadmill Running
1 Set
Jump Rope
1 Set
Air Bike
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Treadmill Running
1 Set
Tue
strenght
10 exercises
Treadmill Running
1 Set
Dumbbell Squat
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Wed
cardio
7 exercises
Elliptical Training
1 Set
Air Bike
3 Sets x 15 Reps
Oblique Crunch
3 Sets x 15 Reps
Back Hyperextension
3 Sets x 15 Reps
Bench Dip
3 Sets x 15 Reps
Treadmill Running
1 Set
Walking
1 Set
Thu
strenght
10 exercises
Treadmill Running
1 Set
Dumbbell Squat
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Dumbbell Seated Shoulder Press
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Fri
cardio
7 exercises
Treadmill Running
1 Set
Jump Rope
1 Set
Air Bike
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Treadmill Running
1 Set
Sat
rest
0 exercises
This day is empty
Sun
stability
9 exercises
Treadmill Running
1 Set
Single-Leg Glute Bridge
3 Sets x 15 Reps
Stability Ball Crunch
3 Sets x 15 Reps
Single-Leg Squat
3 Sets x 15 Reps
Stability Ball Jack Knife Push-Up
3 Sets x 15 Reps
Stability Ball One-Arm Bridge
3 Sets x 15 Reps
Side Plank
3 Sets x 15 Reps
Stability Ball Pull-In
3 Sets x 15 Reps
Stability Ball Single-Leg Hip Rotation
3 Sets x 15 Reps
