Treinos Lucas
General
Advanced
Machine strength
Plan Details
The Treinos Lucas routine by lucas.op is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.
Treinos do Lucas para a semana toda para referência de ganho de massa e definição muscular. bom treino! coma saudável
Routine detail
Any
Peitoral e Braço
Est. 88 min
14 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Any
Perna
Est. 50 min
8 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Any
Costas e Ombro
Est. 88 min
14 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Any
Abdômen e Cardio
Est. 42 min
8 exercises
Plank
3 Sets
Crunch
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Oblique Crunch
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Tuck Crunch
3 Sets x 8 Reps
Treadmill Running
1 Set
Walking
1 Set
