4 dias de treinos
General
Beginner
Machine strength
Plan Details
The 4 dias de treinos routine by EdinhoGouvea is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Rotina para quem está começando a treinar. Trabalhando 2 grupos musculares por dia. Sugiro 2 dias de treino, 1 dia de intervalo, 2 dias de trein e o fim de semana de intervalo.
Routine detail
Day 1
Peito e Tríceps
Est. 61 min
7 exercises
Machine Fly
4 Sets x 10 Reps
Machine Incline Chest Press
4 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Bench Dip
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Tricep Kickback
4 Sets x 8 Reps
Day 2
Costas e bíceps
Est. 61 min
7 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Leverage Machine Iso Row
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Machine Bicep Curl
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Day 3
Ombros e Abdominais
Est. 48 min
6 exercises
Machine Shoulder Press
4 Sets x 10 Reps
Machine Deltoid Raise
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Sit-Up
4 Sets x 15 Reps
Plank
3 Sets
Day 4
Pernas e Abdominais
Est. 57 min
7 exercises
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Hip Abduction
4 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Decline Crunch
3 Sets x 15 Reps
Reverse Crunch
4 Sets x 15 Reps
