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Plano Maravilha

Greedling

Apr 21st 2023

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Plano Maravilha

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4 DAYS - Cutting - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Let’s go

Monday
Tuesday
Thursday
Friday

Tits + shoulder + tri 9 exercises, 0 min

	Cable Mid Chest Crossover	4x8 reps	rest: 90s
	Smith Machine Incline Bench Press	4x8 reps	rest: 90s
	Dumbbell Bench Press	4x8 reps	rest: 90s
	Cable Cross-Over	5x8 reps	rest: 90s
	Dumbbell Seated Shoulder Press	4x8 reps	rest: 90s
	Cable Lateral Raise	4x8 reps	rest: 90s
	Cable One-Arm Tricep Pushdown (Reverse Grip)	4x8 reps	rest: 90s
	Cable Rope Overhead Tricep Extension	4x8 reps	rest: 60s
	Treadmill Running	1x8 reps	rest: 90s

Back + shoulder + bi 8 exercises, 0 min

	Cable One-Arm Lat Pulldown	4x8 reps	rest: 90s
	Barbell Bent-Over Row	4x8 reps	rest: 60s
	Dumbbell Rear Delt Row	5x8 reps	rest: 90s
	Cable Seated Row	4x8 reps	rest: 90s
	Cable Rope Face Pull	4x8 reps	rest: 90s
	Cable Rope Hammer Curl	5x8 reps	rest: 90s
	Barbell Preacher Curl	5x8 reps	rest: 90s
	Treadmill Running	1x8 reps	rest: 90s

Legs 8 exercises, 0 min

	Crunch	4x12 reps	rest: 90s
	Plank	4x8 reps	rest: 90s
	Barbell Hip Thrust	4x8 reps	rest: 90s
	Barbell Sumo Deadlift	4x8 reps	rest: 60s
	Barbell Squat	4x8 reps	rest: 90s
	Machine Single-Leg Press	4x8 reps	rest: 60s
	Machine Leg Extension	4x8 reps	rest: 90s
	Machine Seated Leg Curl	4x8 reps	rest: 60s

Superior power 7 exercises, 0 min

	Dumbbell Bench Press	3x8 reps	rest: 90s
	Dumbbell Rear Delt Row	3x8 reps	rest: 90s
	Pull-Up	3x8 reps	rest: 90s
	Push-Up	3x8 reps	rest: 90s
	Smith Machine Shoulder Press	3x8 reps	rest: 90s
	Dumbbell Bicep Curl	3x8 reps	rest: 90s
	Cable Shoulder Extension	3x8 reps	rest: 90s

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