treinin do
Bulking
Intermediate
Machine strength
Plan Details
The treinin do routine by samueltimao is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
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Routine detail
Wed
Peito e Ombro (Lateral e Anterior)
Est. 119 min
9 exercises
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Cable Incline Fly
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Thu
Costas e Superior de Ombro
Est. 98 min
7 exercises
Dumbbell One-Arm Row
4 Sets x 8 Reps
Machine Vertical Row (Close Grip)
3 Sets x 8 Reps
Machine Assisted Pull-Up
4 Sets x 8 Reps
Machine Seated Row
4 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Dumbbell Shrug (Stability Ball)
3 Sets x 8 Reps
Sat
Leg Day
Est. 115 min
7 exercises
Dumbbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Smith Machine Squat
4 Sets x 8 Reps
Machine Leg Press (Wide Stance)
4 Sets x 8 Reps
Hack Calf Raise
5 Sets x 8 Reps
Bodyweight Calf Raise
5 Sets x 8 Reps
Sun
Braço
Est. 104 min
9 exercises
Dumbbell Tricep Extension (Floor, Supine)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Spider Curl
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 8 Reps
