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Blindão
AUDIO TIP
General
Intermediate
Dumbbell
Plan Details
The Blindão routine by gabrielsalkovski is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
For home gym, only bench and weights
Routine detail
Any
Costas Bíceps
Est. 0 min
7 exercises
Leg Raise
4 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Deadlift
3 Sets x 12 Reps
Dumbbell Bent-Over Row (Palm in)
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Any
Abs Peito Tríceps
Est. 0 min
7 exercises
Leg Raise
4 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Dumbbell Around the World
4 Sets x 12 Reps
Dumbbell Bench Press (Reverse Grip)
4 Sets x 12 Reps
Dumbbell Press (Close Grip)
4 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 12 Reps
Any
Pernas
Est. 0 min
6 exercises
Glute Kickback (Kneeling)
4 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Dumbbell Bench Squat
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Dumbbell Squat
3 Sets x 12 Reps
Bench Crunch
4 Sets x 12 Reps
Any
Abs Ombro
Est. 0 min
8 exercises
Oblique Crunch
3 Sets x 12 Reps
Crunch
3 Sets x 12 Reps
Dumbbell Side Bend
4 Sets x 12 Reps
Reverse Crunch
3 Sets x 12 Reps
V-Up
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
