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Vitória S ABCD treino
AUTOPLAYAUDIO TIP
General
Intermediate
Machine strength
Plan Details
The Vitória S ABCD treino routine by EduardoItalo is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
treino completo para trabalhar todos os agrupamentos musculares, incluindo, superiores e inferiores completamente, treino sem restrição de idade, use peso moderado
Routine detail
Day 1
Quadríceps, adutores da coxa e panturrilha
Est. 52 min
7 exercises
Barbell Squat
3 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Bodyweight Calf Raise
3 Sets x 10 Reps
Walking
1 Set
Day 2
Peito, ombro e tríceps
Est. 54 min
8 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Single-Leg Bench Dip
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Walking
1 Set
Day 3
Posterior de coxa, glúteo, dorsal
Est. 54 min
8 exercises
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Flutter Kick
3 Sets x 15 Reps
Cable Hip Abduction
3 Sets x 15 Reps
Jackknife Sit-Up
3 Sets x 20 Reps
Plank
3 Sets
Walking
1 Set
Day 4
Superior costas, biceps e abdômen
Est. 60 min
9 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Side Bridge
3 Sets
Walking
1 Set
