TREINO FUNCIONAL
Sport
Intermediate
Barbell
Plan Details
The TREINO FUNCIONAL routine by ropostigo is a 6 day workout plan. It is an intermediate level plan to achieve sport fitness goals.
Routine detail
Mon
FUNCIONAL 1
Est. 67 min
8 exercises
Barbell Deep Squat
4 Sets x 8 Reps
Barbell Push Press Behind the Neck
4 Sets x 8 Reps
Barbell Bulgarian Split Squat
4 Sets x 8 Reps
Kettlebell One-Arm Overhead Squat
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Push-Up
4 Sets x 8 Reps
Jackknife Sit-Up
4 Sets x 8 Reps
Tue
PEITO E TRÃCEPS
Est. 45 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Bench Push-Up
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Incline Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Wed
FUNCIONAL 2
Est. 59 min
7 exercises
Barbell Deadlift
4 Sets x 8 Reps
Chin-Up with Knee Raise
4 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Barbell Front Raise
4 Sets x 8 Reps
Barbell High Front Raise
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Side Bridge
4 Sets
Thu
COSTAS E BÃCEPS
Est. 45 min
7 exercises
Chin-Up with Knee Raise
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Unilateral Row
3 Sets x 8 Reps
Barbell Bicep Drag Curl
3 Sets x 8 Reps
Band Alternating Bicep Curl
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Fri
DSE CIRCUITO
Est. 29 min
8 exercises
Barbell 1/2 Squat
4 Sets x 6 Reps
Push-Up
4 Sets x 6 Reps
Barbell Deadlift
4 Sets x 6 Reps
Chin-Up with Knee Raise
4 Sets x 6 Reps
Dumbbell Single-Leg Squat
4 Sets x 6 Reps
Barbell Push Press
4 Sets x 6 Reps
Jackknife Sit-Up
4 Sets x 6 Reps
Barbell Front Raise
4 Sets x 6 Reps
Sat
PERNA E OMBRO
Est. 65 min
10 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Barbell Push Press Behind the Neck
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
