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Plano treino
General
Advanced
Machine strength
Plan Details
The Plano treino routine by JMME88 is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
PEITO
Est. 25 min
4 exercises
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Leverage Decline Chest Press
3 Sets x 15 Reps
Tue
COSTAS
Est. 30 min
6 exercises
Barbell Deadlift
3 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 12 Reps
Barbell Incline Bench Pull
3 Sets x 10 Reps
Weighted Pull-Up
3 Sets
Wed
PERNAS
Est. 42 min
6 exercises
Barbell Squat
4 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Barbell Lunge
4 Sets x 12 Reps
Machine Leg Press
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 20 Reps
Dumbbell Calf Raise
3 Sets x 20 Reps
Thu
OMBROS
Est. 38 min
6 exercises
Barbell Military Press
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Cable Reverse Fly
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Fri
BICEPS/TRICEPS
Est. 36 min
6 exercises
EZ Bar Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Barbell Seated Tricep Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Sat
ABS
Est. 34 min
6 exercises
Crunch
3 Sets x 15 Reps
Air Bike
3 Sets x 15 Reps
Hanging Knee Raise
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Abdominal Pendulum
3 Sets x 15 Reps
Plank
3 Sets
