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4 DIAS - PLANO 01
General
Beginner
Dumbbell
Plan Details
The 4 DIAS - PLANO 01 routine by Bruno Campos is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Plan your workout online and take it on the go. Jefit’s Advanced Workout Planner is designed to make planning your workout routine for the week simple. Create your own custom workout plan online with the help of the Jefit exercise library and share it with friends or take it on the go with your phone. Set this workout plan as your current routine and then add your own exercises. To attach the workout to your account log in and select “set plan”. The workout will be set as your default workout on the workout tab in-app. If you set the plan as your favorite it will appear under “My Plans”. Whether you’re a fitness beginner or expert - Jefit’s advanced workout planner works for any skill level. Build your own workout plan or generate a workout plan that you can customize to meet your needs. Change the workout schedule to fit your lifestyle and find a routine that works for you.
Routine detail
Day 1
Chest - Triceps (leve) - 5 ritos Tibetanos - Bodyweight Step-up (escada)
15 exercises
Cable Rope Tricep Extension (Supine)
1 Set
Cable Tricep Kickback
1 Set
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 8 Reps
Dumbbell Incline Bench Press (Hammer Grip)
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 8 Reps
Dumbbell Incline Fly With A Twist
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Seated Bent-Over One-Arm Tricep Extension
3 Sets x 8 Reps
Step Machine
1 Set
Day 2
Costas - Biceps (leve)
14 exercises
Arm Circles
3 Sets x 8 Reps
Barbell Incline Bench Pull
3 Sets x 8 Reps
Barbell Incline Bench Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Seated Shrug
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Upper Row
3 Sets x 8 Reps
Dumbbell Rear Delt Row
3 Sets x 8 Reps
Cable V-Bar Row
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Day 3
Antebraço - Pantorrilha - 5 ritos tibetanos
0 exercises
This day is empty
Day 4
Ombro - Triceps (intenso)
0 exercises
This day is empty
Day 5
Perna - Biceps (intenso)
0 exercises
This day is empty
