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SJHC - Reforco Muscular 3

zeluis

Dec 11th 2015

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SJHC - Reforco Muscular 3

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3 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Monday
Wednesday

Costa - Peito - Ombros 7 exercises, 1 hr 13 mins

	Pull-Up	6x8 reps	rest: 60s
	Barbell Bench Press	6x8 reps	rest: 60s
	Barbell Shoulder Press	6x8 reps	rest: 60s
	Push-Up	6x20 reps	rest: 60s
	Air Bike	3x15 reps	rest: 60s
	Stability Ball Hand and Foot Exchange	3x15 reps	rest: 60s
	Barbell Ab Rollout (Kneeling)	3x15 reps	rest: 60s

Pernas - GÃ©meos 5 exercises, 53 mins

	Barbell Squat	6x8 reps	rest: 60s
	Machine Leg Press	6x8 reps	rest: 60s
	Barbell Stiff-Leg Deadlift	6x8 reps	rest: 60s
	Barbell Calf Raise	6x8 reps	rest: 60s
	Plank	3x8 reps	rest: 60s

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