ginasio Atlantis

Bulking

Beginner

Machine strength

Plan Details

The ginasio Atlantis routine by ruirego is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.

20140801 plano #0x inicio dos treinos. experimentar as maquinas principais e fazer 3 musculos por dia: #0.1: peito|bicipes|costas #0.2: pernas|ombros|tricipes 20140926 plano: #1.1: peito/bicipes #1.2: dorsal/ombros #1.3: pernas/tricipes

Routine detail

Any

1.3#pernas#tricipes

Est. 115 min

15 exercises

_pernas_________________________

4 Sets x 10 Reps

Dumbbell Lunge

3 Sets

Smith Machine Squat

4 Sets x 7 Reps

Machine Leg Press

4 Sets x 7 Reps

Machine Leg Extension

4 Sets x 10 Reps

Machine Leg Curl (Prone)

4 Sets x 10 Reps

_tricipes_________________________

4 Sets x 10 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 10 Reps

Dumbbell Decline Tricep Extension

5 Sets x 10 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 10 Reps

Triangulo POLIE

4 Sets x 10 Reps

_abs_________________________ Demonstration

_abs_________________________

4 Sets

maquina obliquos

4 Sets x 15 Reps

Decline Bench Leg Raise

4 Sets

Machine Ab Crunch

4 Sets

Any

1.2#dorsal#ombros

Est. 116 min

15 exercises

_dorsais_________________________

4 Sets

Machine Assisted Pull-Up

4 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip)

5 Sets x 7 Reps

Serrote

4 Sets x 10 Reps

Back Hyperextension

3 Sets x 15 Reps

_ombros_________________________

4 Sets x 10 Reps

Dumbbell Shoulder Abduction

3 Sets x 10 Reps

Dumbbell Seated Shoulder Press

4 Sets x 7 Reps

Machine Shoulder Press

4 Sets x 7 Reps

Barbell Rear Military Press

4 Sets x 7 Reps

Dumbbell Incline Bench Press

4 Sets x 10 Reps

_abs_________________________

4 Sets

maquina obliquos

4 Sets x 15 Reps

Decline Bench Leg Raise

4 Sets

Machine Ab Crunch

4 Sets

Any

0.2#pernas#tricipes#ombros

Est. 109 min

13 exercises

Machine Leg Press

4 Sets x 10 Reps

Machine Leg Curl (Prone)

4 Sets x 10 Reps

Machine Hip Abduction

4 Sets x 10 Reps

Machine Hip Adduction

4 Sets x 10 Reps

Machine Calf Raise

4 Sets x 10 Reps

Hack Squat

4 Sets x 10 Reps

Cable Tricep Pushdown (Rope)

4 Sets x 10 Reps

Cable Shoulder Extension

4 Sets x 10 Reps

Barbell Upright Row

4 Sets x 10 Reps

Dumbbell Shoulder Abduction

4 Sets x 10 Reps

maquina obliquos

4 Sets x 10 Reps

Decline Bench Leg Raise

4 Sets x 10 Reps

Machine Ab Crunch

4 Sets x 10 Reps

Any

0.1#peito#bicipes#costas

Est. 190 min

16 exercises

Barbell Bench Press

4 Sets x 10 Reps

Barbell Curl (Close Grip)

4 Sets x 10 Reps

Barbell Curl

4 Sets x 10 Reps

Dumbbell Alternating Bicep Curl

4 Sets x 10 Reps

Machine Fly

4 Sets x 10 Reps

Dumbbell Incline Bench Press

4 Sets x 10 Reps

Cable Seated Row

4 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Machine Fly

4 Sets x 10 Reps

maquina obliquos

4 Sets x 10 Reps

Decline Bench Leg Raise

4 Sets x 10 Reps

MÃ¡quina OblÃquos

4 Sets x 10 Reps

Machine Ab Crunch

4 Sets x 10 Reps

Decline Bench Leg Raise

4 Sets x 10 Reps

Stationary Bike

4 Sets

Plank

4 Sets

Any

1.1#peito#bicep

Est. 108 min

14 exercises

_peito_________________________

4 Sets

Machine Fly

4 Sets x 10 Reps

Barbell Bench Press

4 Sets x 7 Reps

Dumbbell Incline Bench Press

4 Sets x 7 Reps

Machine Bench Press

3 Sets x 10 Reps

_bicipes_________________________

4 Sets

Dumbbell Alternating Bicep Curl

6 Sets x 6 Reps

Barbell Curl

6 Sets x 6 Reps

alternado fora|martelo

4 Sets

super set

4 Sets x 8 Reps

_abs_________________________

4 Sets

maquina obliquos

4 Sets x 15 Reps

Decline Bench Leg Raise

4 Sets

Machine Ab Crunch

4 Sets

ginasio Atlantis

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