treino completo
General
Beginner
Machine strength
Plan Details
The treino completo routine by DanielSousa4 is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
TREINO FULL BODY, METODOLOGIA ABC PARA CORPO COMPLETO 3 DIAS, REPETE DESCANSA 1 ABC+ABC REST AND REPEAT TREINO 2023 FITNESS
Routine detail
Any
peitoral+deltoide+tricep+abdomen
Est. 85 min
10 exercises
Barbell Bench Press
10 Sets x 10 Reps
Machine Bench Press
2 Sets x 8 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Dumbbell Shoulder Press
7 Sets x 12 Reps
Barbell Tricep Extension (Supine)
4 Sets x 12 Reps
Dip
1 Set
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Decline Crunch
3 Sets x 8 Reps
Bench Leg Raise (Supine)
3 Sets x 8 Reps
Decline Oblique Crunch
3 Sets x 8 Reps
Any
dorsal+trapezios+bicep+antebraco
Est. 72 min
11 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Drop Set
1 Set x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Leverage Machine Iso Row
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Barbell Shrug
4 Sets x 12 Reps
remada alta com barra
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Drop Set
1 Set x 8 Reps
Cable Bicep Curl
4 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Up)
4 Sets x 12 Reps
Any
coxas + panturrilha
Est. 63 min
7 exercises
Machine Leg Press
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Drop Set
1 Set x 8 Reps
Hack Calf Raise
10 Sets x 10 Reps
Calf Press On Leg Press
2 Sets x 8 Reps
Machine Leg Extension
5 Sets x 10 Reps
