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Plano treino

JMME88

Mar 5th 2018

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Plano treino

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5 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

PEITO 4 exercises, 25 mins

	Barbell Bench Press	3x10 reps	rest: 30s
	Dumbbell Fly	3x12 reps	rest: 30s
	Dumbbell Incline Bench Press	3x10 reps	rest: 30s
	Leverage Decline Chest Press	3x15 reps	rest: 30s

COSTAS 6 exercises, 29 mins

	Barbell Deadlift	3x5 reps	rest: 30s
	Cable Lat Pulldown (Wide Grip)	3x12 reps	rest: 30s
	Dumbbell Bent-Over Row	3x10 reps	rest: 30s
	Cable Seated Row	3x12 reps	rest: 30s
	Barbell Incline Bench Pull	3x10 reps	rest: 30s
	Weighted Pull-Up	3x0 reps	rest: 30s

PERNAS 6 exercises, 42 mins

	Barbell Squat	4x8 reps	rest: 30s
	Barbell Stiff-Leg Deadlift	3x10 reps	rest: 30s
	Barbell Lunge	4x12 reps	rest: 30s
	Machine Leg Press	3x15 reps	rest: 30s
	Calf Press On Leg Press	3x20 reps	rest: 30s
	Dumbbell Calf Raise	3x20 reps	rest: 30s

OMBROS 6 exercises, 37 mins

	Barbell Military Press	4x10 reps	rest: 30s
	Dumbbell Seated Shoulder Press	4x10 reps	rest: 30s
	Cable Reverse Fly	3x12 reps	rest: 30s
	Dumbbell Lateral Raise	3x12 reps	rest: 30s
	Dumbbell Reverse Fly	3x8 reps	rest: 60s
	Dumbbell Upright Row	3x10 reps	rest: 30s

BICEPS/TRICEPS 6 exercises, 35 mins

	EZ Bar Curl	3x12 reps	rest: 30s
	Dumbbell Hammer Curl	3x12 reps	rest: 30s
	Preacher Curl Machine	3x12 reps	rest: 30s
	Barbell Bench Press (Close Grip)	3x12 reps	rest: 30s
	Barbell Seated Tricep Extension	3x12 reps	rest: 30s
	Cable Tricep Pushdown (Rope)	3x12 reps	rest: 30s

ABS 6 exercises, 33 mins

	Crunch	3x15 reps	rest: 30s
	Air Bike	3x15 reps	rest: 30s
	Hanging Knee Raise	3x15 reps	rest: 30s
	Leg Raise	3x15 reps	rest: 30s
	Abdominal Pendulum	3x15 reps	rest: 30s
	Plank	3x8 reps	rest: 30s

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