Treino Mamute (A,B,C)
Bulking
Intermediate
Machine strength
Plan Details
The Treino Mamute (A,B,C) routine by SidneiGuandalini is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Treino Mamute (A,B,C)
Routine detail
Mon
Peito e Costas
Est. 31 min
8 exercises
Barbell Bench Press
4 Sets x 12,10,8,6 Reps
Dumbbell Incline Bench Press
3 Sets x 10,8,6 Reps
Machine Fly
3 Sets x 10,8,6 Reps
Cable Cross-Over
3 Sets x 10,8,6 Reps
Pull-Up
4 Sets x 12,10,8,6 Reps
Cable Seated Row
3 Sets x 10,8,6 Reps
Dumbbell One-Arm Row
3 Sets x 10,8,6 Reps
Hanging Leg Raise
4 Sets x 15 Reps
Tue
Biceps e Triceps
Est. 31 min
8 exercises
Barbell Curl
4 Sets x 12,10,8,6 Reps
Dumbbell Alternating Preacher Curl
3 Sets x 10,8,6 Reps
Cable Dual Overhead Curl
3 Sets x 10,8,6 Reps
Dumbbell Concentration Curl
3 Sets x 10,8,6 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12,10,8,6 Reps
Weighted Tricep Dip
3 Sets x 10,8,6 Reps
Cable Shoulder Extension
3 Sets x 10,8,6 Reps
Machine Ab Crunch
4 Sets x 15 Reps
Wed
Perna e Ombro
Est. 43 min
11 exercises
Barbell Front Squat
3 Sets x 10,8,6 Reps
Machine Leg Press
3 Sets x 10,8,6 Reps
Machine Leg Extension
3 Sets x 10,8,6 Reps
Machine Leg Curl (Prone)
3 Sets x 10,8,6 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10,8,6 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Barbell Shoulder Press
3 Sets x 10,8,6 Reps
Dumbbell Lateral Raise
3 Sets x 10,8,6 Reps
Dumbbell Seated Arnold Press
3 Sets x 10,8,6 Reps
Dumbbell Shoulder Shrug
3 Sets x 10,8,6 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
