Primavera para gostosos 2024 - JEFIT

Primavera para gostosos 2024 - JEFIT

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Primavera para gostosos 2024

AUDIO TIP

General

Intermediate

None

Plan Details

The Primavera para gostosos 2024 routine by william.vic.amorim is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.

Esta rotina intermediária de levantamento de peso é focada em um indivíduo que deseja intensificar seu treino, avançar das rotinas de estilo iniciante e começar a levantar pesos mais pesados e realizar exercícios que visam o crescimento muscular. É uma divisão de 4 dias em que você treina 2 dias seguidos de descanso e depois treina mais 2 dias e mais 2 dias de descanso. O descanso é fundamental ao realizar esta rotina, pois você deseja dar aos músculos tempo suficiente para se recuperarem dos dois dias de treino e estimular o crescimento muscular adequado. **** Nota: Você pode misturar exercícios aeróbicos em qualquer um dos dias de descanso se achar necessário em sua rotina.

Routine detail

Any

Larguinho atrás

Est. 0 min

10 exercises

Puxador - Pulldown - Frente Barra Romana Demonstration

Puxador - Pulldown - Frente Barra Romana

3 Sets x 8 Reps

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

3 Sets x 8 Reps

Pulldown Barra Reta Demonstration

Pulldown Barra Reta

3 Sets x 8 Reps

Remada Baixa Aberta Pegada Supinada Demonstration

Remada Baixa Aberta Pegada Supinada

3 Sets x 8 Reps

Machine Seated Row Demonstration

Machine Seated Row

3 Sets x 8 Reps

Leg Raise Demonstration

Leg Raise

2 Sets x 20 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

3 Sets x 8 Reps

Indoor Cycling Demonstration

Indoor Cycling

3 Sets

Cable Bicep Curl (Close Grip) Demonstration

Cable Bicep Curl (Close Grip)

3 Sets x 8 Reps

Any

Biceps e ombro

Est. 0 min

11 exercises

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

3 Sets x 8 Reps

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

3 Sets x 8 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

3 Sets x 8 Reps

Barbell Shrug Demonstration

Barbell Shrug

3 Sets x 8 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 8 Reps

Dumbbell Hammer Curl (Cross Body) Demonstration

Dumbbell Hammer Curl (Cross Body)

3 Sets x 8 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

3 Sets x 8 Reps

Dumbbell Reverse Bicep Curl Demonstration

Dumbbell Reverse Bicep Curl

3 Sets x 8 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Walking Demonstration

Walking

1 Set

Any

Peitão e Triceps

Est. 0 min

8 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 12,8,8,8 Reps

Machine Fly Demonstration

Machine Fly

3 Sets x 8 Reps

Machine Bench Press Demonstration

Machine Bench Press

4 Sets x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 8 Reps

Dumbbell Seated Tricep Press Demonstration

Dumbbell Seated Tricep Press

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Bench Dip Demonstration

Bench Dip

3 Sets x 8 Reps

Any

Legs day

Est. 0 min

7 exercises

Barbell Squat Demonstration

Barbell Squat

3 Sets x 8 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 8 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 8 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

3 Sets x 8 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 8 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 8 Reps