rodrigofd
Split 4 dÃas
AUTOPLAY
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The Split 4 dÃas routine by rodrigofd is a 4 day workout plan. It is a intermediate level plan to achieve general fitness goals.
Plan Description
7 dias x semana, rotando 4 tipos de dia...
Day 1
Day 2
Day 3
Day 4
Chest and Biceps
Est time: 107 min
11 exercises
Barbell Bench Press
Chest
Sets
4
Reps
8
Interval
00:00
Rest Time
01:30
Barbell Incline Bench Press
Chest
Sets
4
Reps
10
Interval
00:00
Rest Time
01:30
Cable Cross-Over
Chest
Sets
4
Reps
12
Interval
00:00
Rest Time
01:00
Machine Fly
Chest
Sets
4
Reps
8
Interval
00:00
Rest Time
01:00
Barbell Preacher Curl
Biceps
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
Cable Bicep Curl
Biceps
Sets
4
Reps
15
Interval
00:00
Rest Time
01:00
Dumbbell Bicep Curl
Biceps
Sets
4
Reps
12
Interval
00:00
Rest Time
01:00
Cable Kneeling Crunch
Abs
Sets
4
Reps
20
Interval
00:00
Rest Time
00:45
Cable Side Bend
Abs
Sets
3
Reps
20
Interval
00:00
Rest Time
01:00
Machine Ab Crunch
Abs
Sets
4
Reps
20
Interval
00:00
Rest Time
01:00
Machine Hammer Curl
Biceps
Sets
4
Reps
8
Interval
00:00
Rest Time
01:00
