Bento Operacional Março 2023 - JEFIT

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Bento Operacional Março 2023 - JEFIT

Bento Operacional Março 2023 banner

Bento Operacional Março 2023

AUTOPLAYAUDIO TIP

Bulking

Advanced

Machine strength

Plan Details

The Bento Operacional Março 2023 routine by mauricioreis is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.

Realizar todos os treinos 10 minutos de aquecimento. O objetivo do aquecimento é preparar todas as estruturas para o inicio da atividade e evitar lesões. Só iniciar o treino apos sentir que o corpo teve uma elevação na temperatura corporal. No final de todos os treinos realizar treino cardiovascular com aproximadamente 135bpm por minuto a fim de otimizar a perda máxima de gordura. No final de todos os exercícios realizar os alongamentos específicos dos grupos musculares solicitados na sessão de treino.

Routine detail

Day 1

Peito e Ombro

Est. 65 min

9 exercises

Machine Fly Demonstration

Machine Fly

3 Sets x 10 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 10 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 10 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

3 Sets x 10 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

4 Sets x 10 Reps

Cable Deltoid Raise Demonstration

Cable Deltoid Raise

3 Sets x 10 Reps

Dumbbell Bent-Over Reverse Fly Demonstration

Dumbbell Bent-Over Reverse Fly

3 Sets x 10 Reps

Smith Machine Shoulder Press Demonstration

Smith Machine Shoulder Press

4 Sets x 10 Reps

Cable One-Arm Lateral Raise Demonstration

Cable One-Arm Lateral Raise

3 Sets x 10 Reps

Day 2

Quadríceps, Femoral e Gémeos

Est. 73 min

10 exercises

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 10 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 10 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

3 Sets x 20 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

3 Sets x 20 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

4 Sets x 10 Reps

Barbell Bulgarian Split Squat Demonstration

Barbell Bulgarian Split Squat

3 Sets x 10 Reps

Smith Machine Squat Demonstration

Smith Machine Squat

4 Sets x 10 Reps

Kettlebell Single-Leg Deadlift Demonstration

Kettlebell Single-Leg Deadlift

4 Sets x 10 Reps

Machine Leg Press (Wide Stance) Demonstration

Machine Leg Press (Wide Stance)

4 Sets x 10 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 20 Reps

Day 3

Dorsal, Tríceps e Bíceps

Est. 81 min

11 exercises

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 10 Reps

Pull-Up Demonstration

Pull-Up

4 Sets x 10 Reps

T Bar Row Demonstration

T Bar Row

3 Sets x 10 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 20 Reps

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 20 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 10 Reps

Dip Demonstration

Dip

4 Sets x 10 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

4 Sets x 10 Reps

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

3 Sets x 10 Reps