3 grupos de músculos
Bulking
Beginner
Machine strength
Plan Details
The 3 grupos de músculos routine is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Treinamento para treinar um grupo de músculo por dia com adição de abdominal.
Routine detail
Day 1
Peitoral & Costas & Abs
6 exercises
Cable Elevated Row
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Plank
3 Sets
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Day 2
Braços & Abs
6 exercises
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Shoulder Abduction
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Day 3
Pernas & Abs
6 exercises
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Single-Leg Calf Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
