Hipertrofia Manutenção
Bulking
Beginner
Machine strength
Plan Details
The Hipertrofia Manutenção routine by nunobem is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Routine detail
Day 1
Peitorais/Triceps
Est. 85 min
11 exercises
Treadmill Running
1 Set
Barbell Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Decline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Decline Bench Rotational Sit-Up
3 Sets x 15 Reps
Seated Leg Tuck
3 Sets x 15 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Day 2
Pernas/Ombros
Est. 72 min
8 exercises
Treadmill Running
1 Set
Barbell Squat
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Dumbbell Alternating Front Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Day 3
Costas/Biceps
Est. 64 min
8 exercises
Treadmill Running
1 Set
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Alternating Seated Curl
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Day 4
Pernas 2/Abdominais
Est. 80 min
10 exercises
Treadmill Running
1 Set
Barbell Good Morning
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Decline Crunch
3 Sets x 15 Reps
