PLANO ABC - Gustavo
General
Beginner
Machine strength
Plan Details
The PLANO ABC - Gustavo routine by CesarJavaroni is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Plan your workout online and take it on the go. Jefit’s Advanced Workout Planner is designed to make planning your workout routine for the week simple. Create your own custom workout plan online with the help of the Jefit exercise library and share it with friends or take it on the go with your phone. Set this workout plan as your current routine and then add your own exercises. To attach the workout to your account log in and select “set plan”. The workout will be set as your default workout on the workout tab in-app. If you set the plan as your favorite it will appear under “My Plans”. Whether you’re a fitness beginner or expert - Jefit’s advanced workout planner works for any skill level. Build your own workout plan or generate a workout plan that you can customize to meet your needs. Change the workout schedule to fit your lifestyle and find a routine that works for you.
Routine detail
Day 1
Programa A
8 exercises
Machine Ab Crunch
4 Sets x 25 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 15 Reps
Barbell Incline Bench Press
3 Sets x 15 Reps
Machine Seated Row
4 Sets x 12 Reps
Machine Inner Chest Press
3 Sets x 15 Reps
Dumbbell Lateral Raise
5 Sets x 15 Reps
Dumbbell Tricep Extension (Supine)
12 Sets x 4 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Day 2
Programa B
8 exercises
Machine Ab Crunch
4 Sets x 25 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Bodyweight Calf Raise
3 Sets x 20 Reps
Barbell 1/2 Squat
4 Sets x 15 Reps
Machine Leg Press
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 15 Reps
Machine Leg Extension
2 Sets x 15 Reps
Day 3
Programa C
11 exercises
Machine Ab Crunch
4 Sets x 25 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
2 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 15 Reps
Barbell Squat
3 Sets x 15 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 12 Reps
