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Aguiar Operacional Janeiro 2023
Sport
Intermediate
Machine strength
Plan Details
The Aguiar Operacional Janeiro 2023 routine by mauricioreis is a 3 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Treino especifico para melhoria de força no trem superior e aumento da flexibilidade geral Iniciar todos os dias com 10 minutos de aquecimento a 75% da frequência cardíaca máxima No final de todos os treinos realizar alongamentos específicos do grupo muscular trabalhado
Routine detail
Day 1
Peito biceps abs cardio
10 exercises
Barbell Bench Press
3 Sets x 8 Reps
Cable Incline Fly
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Elevated Push-Up
3 Sets x 8 Reps
Barbell Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Bench Oblique Crunch
3 Sets x 8 Reps
Jackknife Sit-Up
3 Sets x 8 Reps
Treadmill Running
1 Set
Assisted Chest Stretch
3 Sets x 8 Reps
Day 2
Quad Ombros Abs
13 exercises
Barbell Bench Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Barbell Military Press (Seated)
3 Sets x 8 Reps
Cable Rear Lateral Raise
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
V-Up
3 Sets x 8 Reps
Stationary Bike
1 Set
Quadricep Stretch
3 Sets x 8 Reps
Shoulder Stretch
3 Sets x 8 Reps
Day 3
Dorsal Biceps Lombar
12 exercises
Back Hyperextension
3 Sets x 8 Reps
Dual Cable Triceps Extension
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell High Curl
3 Sets x 8 Reps
Running
1 Set
Dynamic Back Stretch
3 Sets x 8 Reps
Bicep Stretch
3 Sets x 8 Reps
