2016 comeback
General
Advanced
Machine strength
Plan Details
The 2016 comeback routine by jonathasrr is a 3 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Peitoral e trÃceps
Est. 59 min
8 exercises
Barbell Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Incline One-Arm Press
3 Sets x 10 Reps
Push-Up
4 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Barbell Rear Tricep Extension
3 Sets x 10 Reps
Wed
Costas e bÃceps
Est. 61 min
9 exercises
Machine Seated Row
3 Sets x 12 Reps
Cable Elevated Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Plank
3 Sets
Cable Upright Row
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
EZ Bar Curl
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Fri
Ombros e pernas
Est. 57 min
8 exercises
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Barbell Squat
4 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Stability Ball Crunch
3 Sets x 15 Reps
Rotational Crunch
3 Sets x 15 Reps
