Atual
General
Intermediate
Machine strength
Plan Details
The Atual routine by eco.matheuspacheco is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Peito + Supra
Est. 0 min
10 exercises
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8 Reps
Bench Dip
4 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Decline Crunch
4 Sets x 8 Reps
Tue
Costas
Est. 0 min
8 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Rope Seated Row
4 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Wed
Perna
Est. 0 min
10 exercises
Machine Leg Press
5 Sets x 8 Reps
Kettlebell Sumo High Pull
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Single-Leg Calf Raise
3 Sets x 8 Reps
Thu
Braço + Outros
Est. 0 min
13 exercises
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Cable Shrug
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Fri
Cardio + Infra
Est. 0 min
5 exercises
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Seated Leg Tuck
3 Sets x 15 Reps
Treadmill Running
1 Set
Sat
Full Body
Est. 0 min
7 exercises
Barbell Deadlift
5 Sets x 8 Reps
Barbell Bench Press
5 Sets x 8 Reps
Barbell Squat
5 Sets x 8 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Pull-Up
3 Sets
Dip
3 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Sun
Cardio + Oblíquos
Est. 0 min
6 exercises
Cable Wood Chop
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 10 Reps
Cross Body Crunch
3 Sets x 15 Reps
Weight Plate Russian Twist
4 Sets x 15 Reps
Side Plank
4 Sets x 15 Reps
Stationary Bike
1 Set
