RC Brasil 2023
General
Intermediate
Machine strength
Plan Details
The RC Brasil 2023 routine by Chel_Michel is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
ABC training - treino topzera, no pein no guein - preciso escrever várias palavras para dar o mínimo de 20 palavras nessa caixa de texto
Routine detail
Day 1
peito 2.0
Est. 160 min
11 exercises
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
EZ Bar Decline Close Grip Skull Crusher
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Treadmill Running
1 Set
Dip
3 Sets x 12 Reps
Cable One-Arm Lateral Raise
3 Sets x 12 Reps
Day 4
costas 2.0
Est. 67 min
8 exercises
T Bar Row
4 Sets x 12 Reps
Machine Back Extension
4 Sets x 12 Reps
Dumbbell One-Arm Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Preacher Curl Machine
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Day 5
pernas 2.0
Est. 58 min
7 exercises
Barbell Squat
4 Sets x 12 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Hip Adduction
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
