meu treino 1
General
Intermediate
Machine strength
Plan Details
The meu treino 1 routine by andre.lsdo is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
2
Est. 119 min
16 exercises
Dumbbell Alternating Seated Curl
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Machine Tricep Extension
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Machine Assisted Pull-Up
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 12 Reps
Cable Rope Seated Row
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Kneeling Leg Curl
3 Sets x 12 Reps
Sit-Up
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Day 1
3
Est. 119 min
16 exercises
Dumbbell Alternating Seated Curl
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Machine Tricep Extension
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Machine Assisted Pull-Up
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 12 Reps
Cable Rope Seated Row
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Kneeling Leg Curl
3 Sets x 12 Reps
Sit-Up
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Day 1
1
Est. 119 min
16 exercises
Dumbbell Alternating Seated Curl
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Machine Tricep Extension
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Machine Assisted Pull-Up
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 12 Reps
Cable Rope Seated Row
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Kneeling Leg Curl
3 Sets x 12 Reps
Sit-Up
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
