Serafim operacional Março 2023 - JEFIT

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Serafim operacional Março 2023 - JEFIT

Serafim operacional Março 2023 banner

Serafim operacional Março 2023

AUTOPLAYAUDIO TIP

Bulking

Advanced

Machine strength

Plan Details

The Serafim operacional Março 2023 routine by mauricioreis is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

Iniciar com aquecimento de 10 minutos até sentir a aumentar a temperatura corporal. No final de todos os treinos realizar os exercícios de alongamentos específicos do grupo muscular trabalhado no dia.

Routine detail

Day 1

Dorsal e Trapézio

Est. 75 min

9 exercises

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 10 Reps

Pull-Up Demonstration

Pull-Up

4 Sets x 12 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 10 Reps

Machine Lat Pulldown (Reverse Grip) Demonstration

Machine Lat Pulldown (Reverse Grip)

4 Sets x 10 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 10 Reps

Smith Machine Shrug Demonstration

Smith Machine Shrug

4 Sets x 10 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

4 Sets x 10 Reps

Plank Demonstration

Plank

4 Sets

Hanging Leg Raise Demonstration

Hanging Leg Raise

4 Sets x 30 Reps

Day 2

Inferiores Completos

Est. 75 min

10 exercises

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 10 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

4 Sets x 10 Reps

Barbell Bulgarian Split Squat Demonstration

Barbell Bulgarian Split Squat

4 Sets x 10 Reps

Smith Machine Squat Demonstration

Smith Machine Squat

4 Sets x 10 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 10 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 10 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

4 Sets x 10 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

3 Sets x 20 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

3 Sets x 20 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 30 Reps

Day 3

Peito e Ombro

Est. 63 min

9 exercises

Smith Machine Incline Bench Press Demonstration

Smith Machine Incline Bench Press

4 Sets x 10 Reps

Smith Machine Bench Press Demonstration

Smith Machine Bench Press

4 Sets x 10 Reps

Cable Mid Chest Crossover Demonstration

Cable Mid Chest Crossover

3 Sets x 10 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

3 Sets x 10 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

3 Sets x 10 Reps

Dip Demonstration

Dip

4 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 10 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

3 Sets x 10 Reps

Dumbbell Reverse Fly Demonstration

Dumbbell Reverse Fly

3 Sets x 10 Reps

Day 4

Triceps, Biceps e Abdominal

Est. 71 min

10 exercises

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 10 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

3 Sets x 10 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

4 Sets x 10 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

3 Sets x 10 Reps

EZ Bar Decline Close Grip Skull Crusher Demonstration

EZ Bar Decline Close Grip Skull Crusher

4 Sets x 10 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

4 Sets x 10 Reps

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

3 Sets x 10 Reps

Cable Reverse Curl Demonstration

Cable Reverse Curl

4 Sets x 10 Reps

Leg Raise Demonstration

Leg Raise

3 Sets x 30 Reps

Bench Weighted Decline Crunch Demonstration

Bench Weighted Decline Crunch

3 Sets x 30 Reps