Semana 1 e 2 - Personal Trainer @antonioarruda
General
Beginner
Machine strength
Plan Details
The Semana 1 e 2 - Personal Trainer @antonioarruda routine by andersonid is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Treino metabólico inicial para ganho de força e hipertrofia. Cardio 2x por semana com HIIT na bike.
Routine detail
Mon
Treino A + Abd
Est. 46 min
7 exercises
Smith Machine Squat
3 Sets x 11 Reps
Machine Leg Press
3 Sets x 11 Reps
Machine Leg Curl (Prone)
3 Sets x 11 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 11 Reps
Crunch
3 Sets x 15 Reps
Bench Weighted Decline Crunch
3 Sets x 15 Reps
Weighted Crunch
3 Sets x 15 Reps
Tue
Treino B
Est. 26 min
4 exercises
Barbell Bench Press
3 Sets x 11 Reps
Dumbbell Incline Bench Press
3 Sets x 11 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 11 Reps
Cable Seated Row
3 Sets x 11 Reps
Wed
HIIT + Abd
Est. 40 min
4 exercises
Indoor Cycling
1 Set
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Decline Crunch
3 Sets x 15 Reps
Sit-Up
3 Sets x 15 Reps
Thu
Treino A
Est. 27 min
4 exercises
Smith Machine Squat
3 Sets x 11 Reps
Machine Leg Press
3 Sets x 11 Reps
Machine Leg Curl (Prone)
3 Sets x 11 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 11 Reps
Fri
Treino B
Est. 26 min
4 exercises
Barbell Bench Press
3 Sets x 11 Reps
Dumbbell Incline Bench Press
3 Sets x 11 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 11 Reps
Cable Seated Row
3 Sets x 11 Reps
Sat
HIIT + Abd
Est. 40 min
4 exercises
Indoor Cycling
1 Set
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Decline Crunch
3 Sets x 15 Reps
Leg Pull-In
3 Sets x 15 Reps
