Treino ABCD feminino (hipertrofia).
Bulking
Intermediate
Machine strength
Plan Details
The Treino ABCD feminino (hipertrofia). routine by soffner is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Treino região superior A.
Est. 45 min
6 exercises
Elliptical Training
1 Set
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Tue
Treino região inferior A.
Est. 59 min
8 exercises
Elliptical Training
1 Set
Barbell Squat
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Hack Calf Raise
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Plank
3 Sets
Thu
Treino região superior B.
Est. 44 min
6 exercises
Elliptical Training
1 Set
Dip
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Standing Curl
3 Sets x 8 Reps
Fri
Treino região inferior B.
Est. 60 min
8 exercises
Elliptical Training
1 Set
Barbell Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Hack Calf Raise
3 Sets x 15 Reps
Decline Crunch
3 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 15 Reps
