Treinão de Ian Neves
Bulking
Beginner
Machine strength
Plan Details
The Treinão de Ian Neves routine by wg.nevescruz is a 3 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Beginner Classic for my brother to restart on gym, 3 sets, 6 days active, 1 rest day, minimal difficulty.
Routine detail
Day 1
Treino A - Empurros
Est. 56 min
8 exercises
Aerobics
1 Set
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Day 2
Treino B - Puxos
Est. 57 min
8 exercises
Aerobics
1 Set
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Barbell Pullover
3 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Barbell Curl
3 Sets x 12 Reps
Leg Raise
3 Sets x 20 Reps
Plank
3 Sets
Day 3
Treino C - Pernas
Est. 61 min
9 exercises
Aerobics
1 Set
Barbell Squat
4 Sets x 10 Reps
Barbell Lunge
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Jackknife Sit-Up
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 15 Reps
