Ficha 1
General
Beginner
Machine strength
Plan Details
The Ficha 1 routine is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Treino ABCABC normal
Routine detail
Day 1
Chest and triceps
8 exercises
Machine Fly
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Machine Bench Press
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
EZ Bar Tricep Extension (Close Grip)
4 Sets x 10 Reps
Day 2
Quadriceps, lower legs and shoulders
10 exercises
Barbell Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 10 Reps
Leverage Shoulder Press
4 Sets x 10 Reps
Arm Circles
4 Sets x 10 Reps
Dumbbell Lateral Raise (Prone)
4 Sets x 10 Reps
Dumbbell Alternating Front Raise
4 Sets x 10 Reps
Machine Calf Press
4 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Day 3
Back and biceps
9 exercises
Machine Lat Pulldown (Reverse Grip)
4 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Cable Elevated Row
4 Sets x 10 Reps
Machine Vertical Row (Close Grip)
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Barbell Curl (Close Grip)
4 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 10 Reps
Cable Rope Hammer Curl
4 Sets x 10 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Day 4
Posterior, gluteo e panturrilha
8 exercises
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Cable Standing Leg Curl
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Glute Kickback
3 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Day 5
Chest and biceps and trapezio
8 exercises
Machine Fly
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Machine Bench Press
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Barbell Curl (Close Grip)
4 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
4 Sets x 10 Reps
Cable Rope Hammer Curl
4 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
