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Treinão de Cria
General
Advanced
Machine strength
Plan Details
The Treinão de Cria routine by costaplug is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
Marcha!
Routine detail
Day 1
Pernas - Segunda
10 exercises
Barbell Squat
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Kneeling Leg Curl
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Bodyweight Single-Leg Calf Raise
3 Sets x 8 Reps
Dumbbell Reverse Concentration Curl
3 Sets x 8 Reps
Day 2
Peito e Biceps - Terça
9 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Straight Arm Crossover
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Barbell Curl Against an Incline
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Seated Leg Tuck
3 Sets x 8 Reps
Day 3
Costas e Triceps - Quinta
11 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell One-Arm Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell Reverse Concentration Curl
3 Sets x 8 Reps
Day 4
Descanso!
0 exercises
This day is empty
Day 5
Pernas - Sexta
10 exercises
Barbell Squat
3 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Kneeling Leg Curl
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Bodyweight Single-Leg Calf Raise
3 Sets x 8 Reps
Dumbbell Reverse Concentration Curl
3 Sets x 8 Reps
Day 6
Peito e Biceps - Sábado
9 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Straight Arm Crossover
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Barbell Curl Against an Incline
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Seated Leg Tuck
3 Sets x 8 Reps
Day 7
Costas e Triceps - Domingo
11 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell One-Arm Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell Reverse Concentration Curl
3 Sets x 8 Reps
