Tsuki comeback
General
Beginner
Machine strength
Plan Details
The Tsuki comeback routine is a 2 day workout plan. It is a beginner level plan to achieve general fitness goals.
Obs: https://www.youtube.com/watch?v=6JapDyUwAu8 < Adicionar a Playlist. Leg Day: Agachamento = Sumo Deadlift, pode usar um kettlebell ou halter pra facilitar. Leg Press na maquina horizontal, a 45º graus é mais pesada! Side Bridge até falha, target 1min! 2 cada lado = Total 4 Sets! Cardio HIT até falha, target 15min. Esteira: 1min correndo (velocidade 7 minimo) 1min Caminhando (velocidade 5 minimo). Bike: 1min pedalando rapido 2 min pedalando normal. Se falhar caminhar até concluir os 15min.
Routine detail
Day 1
Upper body
9 exercises
Machine Bench Press
4 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cross Body Crunch
3 Sets x 15 Reps
Treadmill Running
1 Set
Day 2
Lower body
9 exercises
Barbell Sumo Deadlift
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Machine Calf Press
3 Sets x 15 Reps
Side Bridge
4 Sets
Stationary Bike
1 Set
