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Pessoal
General
Intermediate
Machine strength
Plan Details
The Pessoal routine by BrunoPernambuco is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
treino para cobertura de todos agrupamentos musculares
Routine detail
Any
Peitoral, Tríceps e Abs (A)
Est. 53 min
9 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Cable Side Bend
3 Sets x 15 Reps
Any
MMII, Ombros e Abs (A)
Est. 58 min
10 exercises
Barbell Lunge
3 Sets x 10 Reps
Barbell Snatch Deadlift
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Side Bend
3 Sets x 15 Reps
Any
Costas, Bíceps e Abs (A)
Est. 56 min
10 exercises
Weighted Pull-Up
3 Sets x 10 Reps
Pull-Up (Hammer Grip)
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Decline Crunch
1 Set x 30 Reps
Decline Oblique Crunch
2 Sets x 30 Reps
Any
Peitoral, Tríceps e Abs (B)
Est. 51 min
9 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Cable High Pulley Tricep Extension
3 Sets x 10 Reps
Cable Side Bend
3 Sets x 10 Reps
Any
Costas, Bíceps e Abs (B)
Est. 46 min
8 exercises
Weighted Pull-Up
3 Sets x 10 Reps
Chin-Up (Close Grip)
3 Sets x 10 Reps
Machine Seated Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Alternating Incline Curl
3 Sets x 10 Reps
Any
MMII, Ombros e Abs (B)
Est. 60 min
11 exercises
Barbell Lunge
3 Sets x 10 Reps
Barbell Snatch Deadlift
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Calf Press
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Decline Oblique Crunch
3 Sets x 10 Reps
