eri_seg-sab
General
Advanced
Machine strength
Plan Details
The eri_seg-sab routine by eri2024 is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.
Treino de segunda ao sábado, se possível até a falha, cárdio 30 min todos os dias. Sempre que possível aumentar a carga
Routine detail
Any
D
Est. 44 min
6 exercises
Supino sentando
4 Sets x 10 Reps
Push-Up
4 Sets x 10 Reps
Barbell Tricep Extension (Supine)
4 Sets x 10 Reps
Dumbbell Seated Tricep Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
abdominal
4 Sets x 10 Reps
Any
A
Est. 46 min
6 exercises
Barbell Squat
4 Sets x 10 Reps
Hack Squat
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Any
B
Est. 54 min
7 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Plank
4 Sets
Any
C
Est. 47 min
6 exercises
Barbell Glute Bridge
4 Sets x 10 Reps
Cable Hip Abduction
4 Sets x 10 Reps
Kettlebell Goblet Squat
4 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 10 Reps
Smith Machine Stiff-Leg Deadlift
4 Sets x 10 Reps
Modified Push-Up to Forearms
4 Sets x 10 Reps
