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Ficha de treino cocorico
AUDIO TIP
General
Beginner
None
Plan Details
The Ficha de treino cocorico routine by GustavoKilber is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Frango
Routine detail
Mon
Segunda
Est. 0 min
8 exercises
Machine Fly
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Cable Mid Chest Crossover
4 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 12 Reps
Indoor Cycling
1 Set
Tue
Terça
Est. 0 min
12 exercises
Barbell Squat
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Barbell Bulgarian Split Squat
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Calf Raise
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 25 Reps
Crunch
3 Sets x 25 Reps
Plank
2 Sets
Wed
Quarta
Est. 0 min
7 exercises
Dumbbell Lateral Raise
4 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 12 Reps
Dumbbell Front Raise
4 Sets x 12 Reps
Dumbbell Bent-Over Raise
4 Sets x 12 Reps
Cable Upright Row
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Walking
1 Set
Thu
Quinta
Est. 0 min
11 exercises
Machine Lat Pulldown
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 12 Reps
Cable Reverse Curl
4 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 25 Reps
Crunch
3 Sets x 25 Reps
Plank
2 Sets
Fri
Sexta
Est. 0 min
9 exercises
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Leverage Chest Press
4 Sets x 12 Reps
Barbell Decline Pullover
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Bench Dip
4 Sets x 12 Reps
Machine Calf Raise
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Step Machine
1 Set
