SMART FIT
Bulking
Intermediate
None
Plan Details
The SMART FIT routine by borgeira is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
SEGUNDA
Est. 46 min
8 exercises
Aberto costas
4 Sets x 8 Reps
Remada fechada
3 Sets x 8 Reps
Crucifixo invertido
4 Sets x 8 Reps
Triangulo
3 Sets x 8 Reps
Biceps alternado
4 Sets x 8 Reps
Martelo barra H
4 Sets x 8 Reps
Concentrado
3 Sets x 21 Reps
Lateral com halter
3 Sets x 10 Reps
Tue
TERÇA
Est. 46 min
8 exercises
Supino reto maq.
3 Sets x 8 Reps
Fly inclinado
4 Sets x 8 Reps
Crucifixo banco
3 Sets x 8 Reps
Pullover
4 Sets x 8 Reps
Pulley
4 Sets x 8 Reps
Coice
4 Sets x 8 Reps
Corda
3 Sets x 21 Reps
Maq. fixa
3 Sets x 10 Reps
Wed
QUARTA
Est. 62 min
11 exercises
Desenv. halter banco
4 Sets x 8 Reps
Frontal uni.
4 Sets x 8 Reps
Lateral
4 Sets x 8 Reps
Remada alta barra
4 Sets x 8 Reps
Encolhimento maq.
3 Sets x 21 Reps
Extensora uni.
3 Sets x 8 Reps
Flexora uni.
3 Sets x 8 Reps
Adutora
3 Sets x 8 Reps
Abdutora
3 Sets x 8 Reps
Leg Press
3 Sets x 8 Reps
Burrinho
3 Sets x 21 Reps
Thu
QUINTA
Est. 46 min
8 exercises
Remada aberta
3 Sets x 8 Reps
Triangulo
4 Sets x 8 Reps
Pull down
3 Sets x 8 Reps
Remada halter
4 Sets x 8 Reps
Biceps apoiado halter
4 Sets x 8 Reps
Martelo uni. sentado
4 Sets x 8 Reps
21 com anti
3 Sets x 21 Reps
Maq. fixa lateral
3 Sets x 10 Reps
Fri
SEXTA
Est. 47 min
8 exercises
Supino reto maq.
3 Sets x 8 Reps
Fly inclinado
4 Sets x 8 Reps
Crossover
4 Sets x 8 Reps
Supino declinado
3 Sets x 8 Reps
Pulley
4 Sets x 8 Reps
Testa
4 Sets x 8 Reps
Triceps maq.
3 Sets x 21 Reps
Declinado push perna
3 Sets x 15 Reps
Any
RUN
Est. 5 min
2 exercises
Corrida Santos
1 Set
Corrida Praca SBC
1 Set
