Pinto Cave
Sport
Beginner
Dumbbell
Plan Details
The Pinto Cave routine by rasteirinho is a 5 day workout plan. It is a beginner level plan to achieve sport fitness goals.
para iniciantes para ganhar força no core para avançar para exercício mais completos e fazer na cave e do melhor
Routine detail
Mon
Pernas
Est. 29 min
4 exercises
Barbell Hip Thrust
3 Sets x 16 Reps
Barbell Glute Bridge
3 Sets x 16 Reps
Reverse Hyper (Flat Bench)
3 Sets x 16 Reps
Jump Squat
3 Sets x 16 Reps
Tue
Braços
Est. 32 min
4 exercises
EZ Bar Tricep Extension (Close Grip)
3 Sets x 16 Reps
Barbell Curl
3 Sets x 16 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 16 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 16 Reps
Wed
Costas
Est. 30 min
4 exercises
Barbell Bent-Over Row
3 Sets x 16 Reps
Dumbbell One-Arm Row
3 Sets x 16 Reps
EZ Bar Bent-Over Row (Reverse Grip)
3 Sets x 16 Reps
Dumbbell Shoulder Shrug
3 Sets x 16 Reps
Thu
Peito
Est. 31 min
4 exercises
Barbell Bench Press
3 Sets x 16 Reps
Bench Push-Up
3 Sets x 16 Reps
Dumbbell One-Arm Hammer Press
3 Sets x 16 Reps
Dumbbell Bench Press
3 Sets x 16 Reps
Fri
Core
Est. 29 min
4 exercises
Dumbbell Side Bend
3 Sets x 16 Reps
Weighted Crunch
3 Sets x 16 Reps
Leg Raise
3 Sets x 16 Reps
Dumbbell Walking Lunge
3 Sets x 16 Reps
