Typical Workout
General
Intermediate
Machine strength
Plan Details
The Typical Workout routine by leandroluso is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
My typical workout routine. 6 days a week, first exercise usually do 2 sets of 15 reps with very low weight as warm-up and go help the body to learn the movement.
Routine detail
Mon
Peito 1 / Ombro 1
Est. 103 min
9 exercises
Barbell Incline Bench Press
5 Sets x 15,15,12,12,8 Reps
Machine Bench Press
3 Sets x 10 Reps
Cable Cross-Over
4 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Front Alternate Press
4 Sets x 8 Reps
Cable front raise
4 Sets x 12 Reps
Cable External Rotation
2 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
Tue
Costas 1 / Ombro 2
Est. 106 min
8 exercises
Cable Shoulder Extension
5 Sets x 15,15,12,12,6 Reps
Kneel one arm cable pull down
4 Sets x 10 Reps
Machine Unilateral Row
3 Sets x 12 Reps
Cable Deltoid Raise
6 Sets x 15,12,12,12,12,12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 12,12,10,10 Reps
Cable Dual Overhead Curl
4 Sets x 12,10,10,10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Wed
Perna 1
Est. 99 min
8 exercises
Machine Leg Curl (Prone)
5 Sets x 15,15,12,12,6 Reps
Machine Single-Leg Curl
5 Sets x 15,15,12,12,6 Reps
Smith Machine Stiff-Leg Deadlift
3 Sets x 12 Reps
Barbell Glute Bridge
4 Sets x 12 Reps
Smith Machine Single-Leg Calf Raise
4 Sets x 12,12,10,10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
Plank
4 Sets
Machine Seated Calf Raise
3 Sets x 12 Reps
Thu
Perna 2
Est. 80 min
7 exercises
Sissy Squat
2 Sets x 15 Reps
Machine Leg Extension
5 Sets x 15,15,12,12,6 Reps
Machine Single-Leg Extension
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Machine Single-Leg Press
4 Sets x 12,12,10,10 Reps
Dumbbell Walking Lunge
4 Sets x 10 Reps
Front Calf
4 Sets x 12,12,10,10 Reps
Fri
Costas 2 / Ombro 3
Est. 100 min
8 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 12,12,8,8,6 Reps
Machine Seated Row
3 Sets x 12 Reps
Cable One-Arm Row
4 Sets x 10,10,8,8 Reps
Cable Shrug
4 Sets x 10 Reps
Dual Cable Triceps Extension
4 Sets x 12,12,10,10 Reps
Cable Rope Deltoid Row
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Sat
Braço
Est. 107 min
12 exercises
Dumbbell Incline Curl
4 Sets x 7 Reps
Barbell Spider Curl
4 Sets x 7 Reps
Dumbbell One-Arm Seated Hammer Curl
4 Sets x 7 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 10 Reps
Biceps knee pull one arm
3 Sets x 12 Reps
Cable Shoulder Extension
2 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable High Pulley Tricep Extension
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Cable Tricep Kickback
4 Sets x 12 Reps
Cable twist
4 Sets x 12 Reps
