PROJETO CREED
General
Beginner
Dumbbell
Plan Details
The PROJETO CREED routine by PHMarciano is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
PROJETO CREED DO UILA, VAI CHEGAR EM FORTALEZA RASGADO. A ideia é você se acostumar com os movimentos, então não precisa se matar.
Routine detail
Day 1
Dia 1
Est. 34 min
5 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Day 2
Dia 2
Est. 33 min
5 exercises
Dumbbell Deadlift
3 Sets x 8 Reps
Dumbbell Bent-Over Row (Palms in)
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Plank
3 Sets
Day 3
Dia 3
Est. 28 min
4 exercises
Dumbbell Squat
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
