Funcional
General
Advanced
Machine strength
Plan Details
The Funcional routine by jcbolive is a 15 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Jean A
Est. 84 min
16 exercises
Single-Leg Glute Bridge
3 Sets x 10 Reps
Prancha com Rotação
3 Sets x 12 Reps
Superman
3 Sets
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Decline Bench Knee Raise
3 Sets x 12 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Dumbbell Plie Squat
3 Sets x 6 Reps
Kettlebell Open Palm Clean
3 Sets x 6 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 6 Reps
Cable Reverse Crossover
3 Sets x 10 Reps
isometria perna parede
3 Sets
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Drag Curl
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Mon
Jean A
Est. 84 min
16 exercises
Single-Leg Glute Bridge
3 Sets x 10 Reps
Prancha com Rotação
3 Sets x 12 Reps
Superman
3 Sets
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Decline Bench Knee Raise
3 Sets x 12 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Dumbbell Plie Squat
3 Sets x 6 Reps
Kettlebell Open Palm Clean
3 Sets x 6 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 6 Reps
Cable Reverse Crossover
3 Sets x 10 Reps
isometria perna parede
3 Sets
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Drag Curl
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Mon
Jean A
Est. 84 min
16 exercises
Single-Leg Glute Bridge
3 Sets x 10 Reps
Prancha com Rotação
3 Sets x 12 Reps
Superman
3 Sets
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Decline Bench Knee Raise
3 Sets x 12 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Dumbbell Plie Squat
3 Sets x 6 Reps
Kettlebell Open Palm Clean
3 Sets x 6 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 6 Reps
Cable Reverse Crossover
3 Sets x 10 Reps
isometria perna parede
3 Sets
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Drag Curl
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Mon
Jean A
Est. 84 min
16 exercises
Single-Leg Glute Bridge
3 Sets x 10 Reps
Prancha com Rotação
3 Sets x 12 Reps
Superman
3 Sets
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Decline Bench Knee Raise
3 Sets x 12 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Dumbbell Plie Squat
3 Sets x 6 Reps
Kettlebell Open Palm Clean
3 Sets x 6 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 6 Reps
Cable Reverse Crossover
3 Sets x 10 Reps
isometria perna parede
3 Sets
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Drag Curl
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Wed
Jean B
Est. 88 min
14 exercises
Weighted Crunch
4 Sets x 12 Reps
Hip Raise
4 Sets x 12 Reps
Superman
3 Sets
Cross Body Crunch
3 Sets x 12 Reps
prancha lateral com ondulação
3 Sets x 12 Reps
Push-Up
4 Sets x 12 Reps
Cable Elevated Row
4 Sets x 12 Reps
Dumbbell Pronation (Side-Lying)
3 Sets x 10 Reps
Machine Single-Leg Press
3 Sets x 6 Reps
Machine Single-Leg Calf Press
3 Sets x 6 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Wed
Jean C
Est. 61 min
11 exercises
Weighted Crunch
3 Sets x 15 Reps
Hip Raise
3 Sets x 15 Reps
Prancha com Rotação
3 Sets x 15 Reps
Decline Bench Knee Raise
3 Sets x 15 Reps
Machine Single-Leg Press
3 Sets x 15 Reps
Machine Single-Leg Extension
3 Sets x 15 Reps
Machine Single-Leg Curl
3 Sets x 15 Reps
Dumbbell Plie Squat
3 Sets x 15 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 15 Reps
Cable Elevated Row
3 Sets x 15 Reps
Push-Up
3 Sets x 15 Reps
Wed
Jean B
Est. 88 min
14 exercises
Weighted Crunch
4 Sets x 12 Reps
Hip Raise
4 Sets x 12 Reps
Superman
3 Sets
Cross Body Crunch
3 Sets x 12 Reps
prancha lateral com ondulação
3 Sets x 12 Reps
Push-Up
4 Sets x 12 Reps
Cable Elevated Row
4 Sets x 12 Reps
Dumbbell Pronation (Side-Lying)
3 Sets x 10 Reps
Machine Single-Leg Press
3 Sets x 6 Reps
Machine Single-Leg Calf Press
3 Sets x 6 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Fri
Treino - 2/1
Est. 129 min
21 exercises
Weighted Crunch
3 Sets x 15 Reps
Superman
3 Sets
Reach and Catch
3 Sets x 15 Reps
Knee to Chest to Leg Raise
3 Sets x 15 Reps
Dumbbell Wall Squat
3 Sets x 15 Reps
Extensão de Quadril 4 Apoio
3 Sets x 15 Reps
Machine Single-Leg Press
3 Sets x 15 Reps
Machine Single-Leg Calf Press
3 Sets x 15 Reps
Push-Up
3 Sets x 15 Reps
Plank
3 Sets
Machine Single-Leg Extension
3 Sets x 15 Reps
Cable Elevated Row
3 Sets x 15 Reps
Machine Single-Leg Curl
3 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Cable Bicep Curl
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Alog Anterior Banco
3 Sets x 15 Reps
Along Posterior Piramide
3 Sets x 15 Reps
Any
Equilíbrio A
Est. 91 min
16 exercises
Stability Ball Plank
3 Sets
Stability Ball Plank with Hip Abduction
3 Sets x 15 Reps
Stability Ball Hip Rotation
3 Sets x 15 Reps
Stability Ball Weighted Wall Squat
3 Sets x 15 Reps
Abdução de quadril bola parede
3 Sets x 12 Reps
Abdução de quadril bola
3 Sets x 12 Reps
Stability Ball Bridge
3 Sets x 15 Reps
Push-Up
3 Sets x 15 Reps
Push-Up (Close Hand)
3 Sets x 15 Reps
Cable Elevated Row
3 Sets x 15 Reps
Cable Bicep Curl
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Stability Ball Crunch
3 Sets x 15 Reps
Oblico na Remada
3 Sets x 15 Reps
Along Posterior Piramide
3 Sets x 15 Reps
Alog Anterior Banco
3 Sets x 15 Reps
Any
Equilíbrio A
Est. 91 min
16 exercises
Stability Ball Plank
3 Sets
Stability Ball Plank with Hip Abduction
3 Sets x 15 Reps
Stability Ball Hip Rotation
3 Sets x 15 Reps
Stability Ball Weighted Wall Squat
3 Sets x 15 Reps
Abdução de quadril bola parede
3 Sets x 12 Reps
Abdução de quadril bola
3 Sets x 12 Reps
Stability Ball Bridge
3 Sets x 15 Reps
Push-Up
3 Sets x 15 Reps
Push-Up (Close Hand)
3 Sets x 15 Reps
Cable Elevated Row
3 Sets x 15 Reps
Cable Bicep Curl
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Stability Ball Crunch
3 Sets x 15 Reps
Oblico na Remada
3 Sets x 15 Reps
Along Posterior Piramide
3 Sets x 15 Reps
Alog Anterior Banco
3 Sets x 15 Reps
Any
Equilíbrio A
Est. 91 min
16 exercises
Stability Ball Plank
3 Sets
Stability Ball Plank with Hip Abduction
3 Sets x 15 Reps
Stability Ball Hip Rotation
3 Sets x 15 Reps
Stability Ball Weighted Wall Squat
3 Sets x 15 Reps
Abdução de quadril bola parede
3 Sets x 12 Reps
Abdução de quadril bola
3 Sets x 12 Reps
Stability Ball Bridge
3 Sets x 15 Reps
Push-Up
3 Sets x 15 Reps
Push-Up (Close Hand)
3 Sets x 15 Reps
Cable Elevated Row
3 Sets x 15 Reps
Cable Bicep Curl
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Stability Ball Crunch
3 Sets x 15 Reps
Oblico na Remada
3 Sets x 15 Reps
Along Posterior Piramide
3 Sets x 15 Reps
Alog Anterior Banco
3 Sets x 15 Reps
Any
Equilíbrio A
Est. 91 min
16 exercises
Stability Ball Plank
3 Sets
Stability Ball Plank with Hip Abduction
3 Sets x 15 Reps
Stability Ball Hip Rotation
3 Sets x 15 Reps
Stability Ball Weighted Wall Squat
3 Sets x 15 Reps
Abdução de quadril bola parede
3 Sets x 12 Reps
Abdução de quadril bola
3 Sets x 12 Reps
Stability Ball Bridge
3 Sets x 15 Reps
Push-Up
3 Sets x 15 Reps
Push-Up (Close Hand)
3 Sets x 15 Reps
Cable Elevated Row
3 Sets x 15 Reps
Cable Bicep Curl
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Stability Ball Crunch
3 Sets x 15 Reps
Oblico na Remada
3 Sets x 15 Reps
Along Posterior Piramide
3 Sets x 15 Reps
Alog Anterior Banco
3 Sets x 15 Reps
Any
Equilíbrio B
Est. 92 min
15 exercises
Stability Ball Back Extension with Hands Behind Head
3 Sets x 15 Reps
Equilíbrio com troca pé
3 Sets x 15 Reps
Equilíbrio Bola 2 Apoio
3 Sets
Machine Leg Press
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 15 Reps
Dumbbell Seated Bicep Curl
3 Sets x 15 Reps
Dumbbell Bent-Over Raise
3 Sets x 15 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 15 Reps
Stability Ball Crunch
3 Sets x 15 Reps
Prancha 3 Variações
3 Sets x 12 Reps
Alog Anterior Banco
3 Sets x 15 Reps
Along Posterior Piramide
3 Sets x 15 Reps
Any
Equilíbrio A
Est. 91 min
16 exercises
Stability Ball Plank
3 Sets
Stability Ball Plank with Hip Abduction
3 Sets x 15 Reps
Stability Ball Hip Rotation
3 Sets x 15 Reps
Stability Ball Weighted Wall Squat
3 Sets x 15 Reps
Abdução de quadril bola parede
3 Sets x 12 Reps
Abdução de quadril bola
3 Sets x 12 Reps
Stability Ball Bridge
3 Sets x 15 Reps
Push-Up
3 Sets x 15 Reps
Push-Up (Close Hand)
3 Sets x 15 Reps
Cable Elevated Row
3 Sets x 15 Reps
Cable Bicep Curl
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Stability Ball Crunch
3 Sets x 15 Reps
Oblico na Remada
3 Sets x 15 Reps
Along Posterior Piramide
3 Sets x 15 Reps
Alog Anterior Banco
3 Sets x 15 Reps
Any
Equilíbrio A
Est. 91 min
16 exercises
Stability Ball Plank
3 Sets
Stability Ball Plank with Hip Abduction
3 Sets x 15 Reps
Stability Ball Hip Rotation
3 Sets x 15 Reps
Stability Ball Weighted Wall Squat
3 Sets x 15 Reps
Abdução de quadril bola parede
3 Sets x 12 Reps
Abdução de quadril bola
3 Sets x 12 Reps
Stability Ball Bridge
3 Sets x 15 Reps
Push-Up
3 Sets x 15 Reps
Push-Up (Close Hand)
3 Sets x 15 Reps
Cable Elevated Row
3 Sets x 15 Reps
Cable Bicep Curl
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Stability Ball Crunch
3 Sets x 15 Reps
Oblico na Remada
3 Sets x 15 Reps
Along Posterior Piramide
3 Sets x 15 Reps
Alog Anterior Banco
3 Sets x 15 Reps
