ABCDE (Jorge Mister Champion)

DOWNLOADS/VIEWS: 3/540

RATING: 0 (FROM 0 JEFIT MEMBERS)

4 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Treino especÃfico pelo mestre Jorge com 25 anos de experiencia em academia.
Treino sem invenÃ§Ãµes, cada grupo muscular com dia definido pra ser trabalhado com intensidade mÃ¡xima e o mais importante, boa alimentaÃ§Ã£o e bom descanso.
"Treino pra botar pra fuder"

Monday
Tuesday
Wednesday
Thursday
Friday

Pernas (+ab central) 7 exercises, 47 mins

Smith Machine Split Squat	3x15 reps	rest: 30s
Machine Leg Curl (Prone)	3x15 reps	rest: 30s
Machine Kneeling Leg Curl	3x10 reps	rest: 30s
Machine Leg Press	4x12 reps	rest: 30s
Machine Leg Extension	4x8 reps	rest: 30s
Machine Calf Raise	3x20 reps	rest: 30s
Machine Seated Calf Raise	3x20 reps	rest: 30s

Peito (+abs laterais) 5 exercises, 36 mins

Dumbbell Incline Bench Press	4x12 reps	rest: 30s
Dumbbell Decline Bench Press	4x12 reps	rest: 30s
Barbell Bench Press	4x12 reps	rest: 30s
Cable Cross-Over	3x12 reps	rest: 30s
Cable Lower Chest Raise	3x12 reps	rest: 30s

Costas (+panturrilha, antebraÃ§os) 6 exercises, 34 mins

Pull-Up	3x12 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 30s
Cable Rear Pulldown (Wide Grip)	3x12 reps	rest: 30s
T Bar Row	3x10 reps	rest: 30s
Barbell Wrist Curl (Posterior)	3x12 reps	rest: 30s
EZ Bar Curl (Reverse Grip)	3x12 reps	rest: 30s

Ombros (+Ab central) 4 exercises, 22 mins

Dumbbell Lateral Raise	3x10 reps	rest: 30s
Barbell Front Raise	3x10 reps	rest: 30s
Machine Reverse Fly	3x12 reps	rest: 30s
Barbell Rear Military Press	3x12 reps	rest: 30s

BraÃ§os (+ab lateral, panturrilhas) 7 exercises, 43 mins

Barbell Curl	3x12 reps	rest: 30s
Dumbbell Incline Curl	3x12 reps	rest: 30s
Dumbbell Concentration Curl	3x12 reps	rest: 30s
Bench Dip	3x12 reps	rest: 30s
Barbell Tricep Extension	3x12 reps	rest: 30s
Cable Tricep Pushdown (Rope)	3x12 reps	rest: 30s
Dumbbell Seated One-Arm Tricep Extension	3x12 reps	rest: 30s