Plano tonificação 2023
General
Intermediate
Dumbbell
Plan Details
The Plano tonificação 2023 routine by frednobreleitao is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Plano para o ano de 2023. ??? Ir aumenta o peso 2 em 2 semanas. Em Maio começar cardio 2 vezes por semana entre correr e nadar.
Routine detail
Day 1
Day 1 - Delts/ Biceps
Est. 47 min
7 exercises
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Push-Up
4 Sets x 10 Reps
Dumbbell Alternating Reverse Curl
4 Sets x 10 Reps
Dumbbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Upright Row
4 Sets x 10 Reps
Day 2
Day 2 - Core
Est. 45 min
10 exercises
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Leg Pull-In
3 Sets x 8 Reps
Reverse Crunch
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Plank
3 Sets
Bridge
3 Sets
Glute Kickback
3 Sets x 8 Reps
Day 3
Day 3 - Back /Triceps
Est. 40 min
6 exercises
Dumbbell Tricep Extension
4 Sets x 10 Reps
Dumbbell Bent-Over Tricep Extension
4 Sets x 10 Reps
Pull-Up
4 Sets x 10 Reps
Dumbbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 10 Reps
