Upper/Lower ThiThii
General
Intermediate
None
Plan Details
The Upper/Lower ThiThii routine by Thiaguo is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Upper - Terça
Est. 142 min
11 exercises
Walking
1 Set
Dumbbell Incline Curl
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable V Bar Pulldown
4 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Cable Rope Seated Row
4 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 10 Reps
Dumbbell Seated Wrist Curl
3 Sets x 8 Reps
Tue
Lower - Segunda
Est. 45 min
7 exercises
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 15,12,12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Wed
Lower - Quarta
Est. 51 min
7 exercises
Machine Leg Press (Wide Stance)
4 Sets x 8 Reps
Machine Single-Leg Curl
4 Sets x 8 Reps
Machine Hip Abduction
4 Sets x 8 Reps
Machine Hip Adduction
5 Sets x 8 Reps
Plank
3 Sets
Rotational Crunch
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Thu
Descanso
Est. 0 min
0 exercises
This day is empty
Fri
Upper - Sexta
Est. 133 min
11 exercises
Walking
1 Set
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown
4 Sets x 8 Reps
Cable Tricep Kickback
4 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
