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Pereira Operacional Março 2023
AUTOPLAYAUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Pereira Operacional Março 2023 routine by mauricioreis is a 3 day workout plan. It is an intermediate 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, Trapézio e Biceps
Est. 71 min
9 exercises
Cable Seated Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 30 Reps
Barbell Shrug
4 Sets x 20 Reps
Barbell Upright Row
4 Sets x 20 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Day 2
Inferiores Completos
Est. 63 min
8 exercises
Machine Leg Extension
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 20 Reps
Machine Hip Adduction
3 Sets x 20 Reps
Smith Machine Squat
4 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 20 Reps
Calf Press On Leg Press
4 Sets x 20 Reps
Day 3
Peito, Ombro e Tríceps
Est. 75 min
10 exercises
Smith Machine Incline Bench Press
4 Sets x 10 Reps
Smith Machine Bench Press
4 Sets x 10 Reps
Smith Machine Decline Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Dip
4 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
