Retornando aos treinos forte
General
Beginner
Machine strength
Plan Details
The Retornando aos treinos forte routine by Diego_Nunes is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Treino para entrar no ritmo de academia novamente.
Routine detail
Any
B - Abdômen, bíceps e ombros
Est. 0 min
10 exercises
Cable V Bar Seated Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Barbell Drag Curl
3 Sets x 12 Reps
EZ Bar Close Grip Curl
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Dumbbell Rotational Curl
3 Sets x 12 Reps
Plank
3 Sets
Any
C - Pernas
Est. 0 min
10 exercises
Machine Leg Press
3 Sets x 12 Reps
Smith Machine Squat
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Step Machine
1 Set
Any
A - Hit, tríceps e peitoral
Est. 0 min
9 exercises
Treadmill Running
3 Sets
Barbell Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Any
D - Abdômen, ombro e dorsal
Est. 0 min
10 exercises
Barbell Front Raise
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Decline Oblique Crunch
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
Tuck Crunch
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
