Jose Operacional Março 2023 - JEFIT

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Jose Operacional Março 2023 - JEFIT

Jose Operacional Março 2023 banner

Jose Operacional Março 2023

AUTOPLAYAUDIO TIP

Cutting

Advanced

Machine strength

Plan Details

The Jose Operacional Março 2023 routine by mauricioreis is a 5 day workout plan. It is an advanced level plan to achieve cutting 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. Realizar treino cardiovascular no final de todos os treinos. O tempo de treino cardiovascular não devera ser inferior a 30 minutos, e após o treino de musculação do mínimo de 40 minutos.

Routine detail

Day 1

Peito e Cardio

Est. 108 min

10 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 10 Reps

Machine Fly Demonstration

Machine Fly

3 Sets x 10 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 10 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

3 Sets x 10 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

4 Sets x 10 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

3 Sets x 10 Reps

Cable Mid Chest Crossover Demonstration

Cable Mid Chest Crossover

3 Sets x 20 Reps

Plank Demonstration

Plank

4 Sets

Leg Raise Demonstration

Leg Raise

4 Sets x 30 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Day 2

Dorsal e Cardio

Est. 100 min

10 exercises

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 10 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 10 Reps

Pull-Up Demonstration

Pull-Up

4 Sets x 10 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 10 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 20 Reps

Back Hyperextension Demonstration

Back Hyperextension

4 Sets x 30 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

4 Sets x 30 Reps

Decline Crunch Demonstration

Decline Crunch

4 Sets x 30 Reps

Indoor Cycling Demonstration

Indoor Cycling

1 Set

Day 3

Treino Inferiores

Est. 75 min

9 exercises

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 15 Reps

Barbell Squat Demonstration

Barbell Squat

4 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 10 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 15 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

4 Sets x 30 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

4 Sets x 30 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

Plank Demonstration

Plank

4 Sets

Day 4

Ombro e Cardio

Est. 89 min

8 exercises

Barbell Military Press Demonstration

Barbell Military Press

4 Sets x 10 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

4 Sets x 10 Reps

Dumbbell Lateral Raise (Prone) Demonstration

Dumbbell Lateral Raise (Prone)

4 Sets x 10 Reps

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

4 Sets x 10 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

4 Sets x 10 Reps

Decline Crunch Demonstration

Decline Crunch

4 Sets x 30 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

4 Sets x 10 Reps

Running Demonstration

Running

1 Set

Day 5

Tríceps, Bíceps e Cardio

Est. 100 min

11 exercises

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 10 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

3 Sets x 10 Reps

Dip Demonstration

Dip

3 Sets x 10 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

3 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 Tricep Extension Demonstration

EZ Bar Tricep Extension

3 Sets x 10 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

3 Sets x 10 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

3 Sets x 10 Reps

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

3 Sets x 10 Reps

Jackknife Sit-Up Demonstration

Jackknife Sit-Up

4 Sets x 30 Reps

Jump Rope Demonstration

Jump Rope

5 Sets