Vermelho
General
Beginner
Machine strength
Plan Details
The Vermelho routine is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Objetivo: Aumento de Força Pura Freqüência de Treino: 5 Vezes por Semana Cargas: Muito Elevadas De 10 a 3 Intervalo entre Series: Até 3 Minutos Movimentos: Controlados e Moderados
Routine detail
Mon
Treino A
Est. 118 min
7 exercises
Elliptical Training
1 Set
Recumbent Bike
1 Set
Walking
1 Set
Barbell Decline Bench Press
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Tue
Treino B
Est. 130 min
8 exercises
Elliptical Training
1 Set
Recumbent Bike
1 Set
Walking
1 Set
Machine Lat Pulldown (Reverse Grip)
4 Sets x 10 Reps
Cable Elevated Row
4 Sets x 10 Reps
Cable Rope Lat Pulldown
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
Wed
Treino C
Est. 115 min
7 exercises
Elliptical Training
3 Sets
Recumbent Bike
3 Sets
Walking
3 Sets
Machine Leg Press
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Thu
Treino D
Est. 109 min
6 exercises
Elliptical Training
3 Sets
Recumbent Bike
3 Sets
Walking
3 Sets
Machine Hip Abduction
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Fri
Treino E
Est. 116 min
7 exercises
Elliptical Training
3 Sets
Recumbent Bike
3 Sets
Walking
3 Sets
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
