3 DIAS - PRIMAVERA PARA GOSTOSOS
Bulking
Intermediate
Machine strength
Plan Details
The 3 DIAS - PRIMAVERA PARA GOSTOSOS routine by william.vic.amorim is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Programa de 3 dias para ficar gostosinho no verão 2023. Se atentar para as notas pois alguns exercícios tem pegadas diferentes da imagem.
Routine detail
Day 4
Costas e Bíceps
Est. 0 min
9 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Machine Vertical Row (Close Grip)
3 Sets x 15 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 12 Reps
Plank
3 Sets
Frog Sit-Up
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Day 5
Peito e tríceps
Est. 0 min
7 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Day 6
Leg Day
Est. 0 min
7 exercises
Machine Leg Extension
3 Sets x 8 Reps
Kettlebell Sumo High Pull
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
