Treino da Linered
General
Intermediate
Barbell
Plan Details
The Treino da Linered routine by aline.ramos.mail is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
treino normal , todos os dias as 7 da manhã, em jejum por 3 dias e 2 com café da manhã.
Routine detail
Any
Dia 1
Est. 44 min
7 exercises
Machine Leg Extension
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Glute Kickback
3 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Kettlebell Goblet Squat
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Any
Dia 2
Est. 38 min
6 exercises
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Any
Dia 3
Est. 44 min
7 exercises
Barbell Pin-Off Good Morning
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Smith Machine Split Squat
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Dumbbell Seated Calf Raise
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Any
Dia 4
Est. 44 min
7 exercises
Barbell Bench Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
