3 dias/semana incidencia peito, tricep e ombro

DOWNLOADS/VIEWS: 56/1968

RATING: 96 (FROM 3 JEFIT MEMBERS)

2 DAYS - General Fitness - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Peito | Bicep 10 exercises, 1 hr 8 mins

Barbell Bench Press	4x0 reps	rest: 90s
Barbell Decline Bench Press	4x20,17,14,11 reps	rest: 90s
Barbell Incline Bench Press	4x20,17,14,11 reps	rest: 90s
Dumbbell Incline Bench Press	4x20,17,14,11 reps	rest: 90s
Dumbbell Fly	4x20,17,14,11 reps	rest: 90s
Leverage Incline Chest Press	4x20,17,14,11 reps	rest: 90s
Machine Fly	4x20,17,14,11 reps	rest: 90s
Barbell Curl	3x15,12,10 reps	rest: 60s
Preacher Curl Machine	3x15,12,10 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x15,12,10 reps	rest: 60s

Descanso 0 exercises, 0 min

Tricep | Costas 9 exercises, 1 hr 5 mins

EZ Bar Tricep Extension (Close Grip)	4x20,17,14,11 reps	rest: 90s
Smith Machine Bench Press (Close Grip)	4x20,17,14,11 reps	rest: 90s
Cable Tricep Pushdown (V-Bar)	4x20,17,14,11 reps	rest: 90s
Weighted Tricep Dip	4x20,17,14,11 reps	rest: 90s
Dumbbell Seated One-Arm Tricep Extension	4x20,17,14,11 reps	rest: 90s
Barbell Deadlift	4x10,8,6,4 reps	rest: 90s
Machine Reverse T Bar Row	3x12,10,8, reps	rest: 90s
Machine Seated Row	3x15,12,10, reps	rest: 90s
Chin-Up	3x12,10,10, reps	rest: 90s

Descanso 0 exercises, 0 min

Ombros | Pernas 11 exercises, 1 hr 26 mins

Barbell Shoulder Press	4x20,17,14,11 reps	rest: 90s
Dumbbell Seated Shoulder Press	4x20,17,14,11 reps	rest: 90s
Dumbbell Seated Alternating Front Raise	4x12,10,10,8 reps	rest: 90s
Machine Reverse Fly	4x15,12,10,10 reps	rest: 90s
Dumbbell Bent-Over Raise	4x12,10,10,8 reps	rest: 90s
Barbell Squat	4x10,8,6,4 reps	rest: 90s
Barbell Stiff-Leg Deadlift	4x15,12,10,8 reps	rest: 90s
Hack Squat	4x15,12,10,8 reps	rest: 90s
Machine Leg Extension	4x15,12,10,8 reps	rest: 90s
Machine Leg Press	4x12,10,10,8 reps	rest: 90s
Machine Kneeling Leg Curl	4x15,12,10,8 reps	rest: 90s