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Plano Maravilha
AUDIO TIP
Cutting
Beginner
Machine strength
Plan Details
The Plano Maravilha routine by Greedling is a 4 day workout plan. It is a beginner level plan to achieve cutting fitness goals.
Let’s go
Routine detail
Mon
Tits + shoulder + tri
Est. 0 min
9 exercises
Cable Mid Chest Crossover
4 Sets x 8 Reps
Smith Machine Incline Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Cable Cross-Over
5 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Cable Lateral Raise
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8 Reps
Treadmill Running
1 Set
Tue
Back + shoulder + bi
Est. 0 min
8 exercises
Cable One-Arm Lat Pulldown
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell Rear Delt Row
5 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Cable Rope Hammer Curl
5 Sets x 8 Reps
Barbell Preacher Curl
5 Sets x 8 Reps
Treadmill Running
1 Set
Thu
Legs
Est. 0 min
8 exercises
Crunch
4 Sets x 12 Reps
Plank
4 Sets
Barbell Hip Thrust
4 Sets x 8 Reps
Barbell Sumo Deadlift
4 Sets x 8 Reps
Barbell Squat
4 Sets x 8 Reps
Machine Single-Leg Press
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Fri
Superior power
Est. 0 min
7 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Rear Delt Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
