TREINO FUNCIONAL

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5 DAYS - Sport Specific - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

FUNCIONAL 1 8 exercises, 1 hr 6 mins

Barbell Deep Squat	4x8 reps	rest: 60s
Barbell Push Press Behind the Neck	4x8 reps	rest: 60s
Barbell Bulgarian Split Squat	4x8 reps	rest: 60s
Kettlebell One-Arm Overhead Squat	4x8 reps	rest: 60s
Barbell Bench Press	4x8 reps	rest: 60s
Calf Press On Leg Press	4x8 reps	rest: 60s
Push-Up	4x8 reps	rest: 60s
Jackknife Sit-Up	4x8 reps	rest: 60s

PEITO E TRÃCEPS 7 exercises, 44 mins

Barbell Bench Press	3x8 reps	rest: 60s
Barbell Incline Bench Press	3x8 reps	rest: 60s
Bench Push-Up	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Dumbbell Incline Tricep Extension	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 60s

FUNCIONAL 2 7 exercises, 58 mins

COSTAS E BÃCEPS 7 exercises, 44 mins

Chin-Up	3x8 reps	rest: 60s
Cable Rear Pulldown (Wide Grip)	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 60s
Machine Unilateral Row	3x8 reps	rest: 60s
Barbell Bicep Drag Curl	3x8 reps	rest: 60s
Band Alternating Bicep Curl	3x8 reps	rest: 60s
Cable Bicep Curl (Close Grip)	3x8 reps	rest: 60s

DSE CIRCUITO 8 exercises, 28 mins

PERNA E OMBRO 10 exercises, 1 hr 4 mins

Barbell Deep Squat	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 60s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Calf Press On Leg Press	3x8 reps	rest: 60s
Barbell Push Press Behind the Neck	3x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Cable Reverse Fly	3x8 reps	rest: 60s
Cable Upright Row	3x8 reps	rest: 60s