marciocheccucci

Mar 8th 2018

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RP Workout

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4 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

01 Peito + Frontal de Ombro 13 exercises, 1 hr 11 mins

Push-Up	2x50 reps	rest: 25s
Smith Machine Incline Bench Press	4x8 reps	rest: 0s
Cable Mid Chest Crossover	4x8 reps	rest: 20s
Cable Straight Arm Crossover	4x8 reps	rest: 0s
Dumbbell Fly	4x12 reps	rest: 20s
Cable Lower Chest Raise	4x8 reps	rest: 0s
Dumbbell Bench Press	4x10 reps	rest: 20s
Smith Machine Decline Bench Press	4x8 reps	rest: 0s
Dip	4x8 reps	rest: 20s
Dumbbell Seated Shoulder Press	4x10 reps	rest: 0s
Weight Plate Front Raise	4x10 reps	rest: 20s
Dumbbell Lateral Raise	4x8 reps	rest: 0s
Dumbbell Front Raise	4x8 reps	rest: 20s

02 - Costas e posterior de ombros 14 exercises, 1 hr 11 mins

Pull-Up	4x10 reps	rest: 20s
Cable Seated Row	4x8 reps	rest: 0s
	4x8 reps	rest: 0s
	4x10 reps	rest: 20s
Cable Lat Pulldown (Wide Grip)	4x8 reps	rest: 0s
Cable Rear Pulldown (Wide Grip)	4x8 reps	rest: 20s
Cable Elevated Row	8x10 reps	rest: 10s
	4x10 reps	rest: 20s
Dual Cable Triceps Extension	4x8 reps	rest: 20s
Cable Upright Row	4x8 reps	rest: 0s
	4x10 reps	rest: 0s
	4x12 reps	rest: 20s
Cable Shrug	4x15 reps	rest: 0s
	4x15 reps	rest: 20s

03 - Biceps e triceps 14 exercises, 59 mins

	4x8 reps	rest: 0s
	4x8 reps	rest: 0s
EZ Bar French Press	4x8 reps	rest: 0s
Cable Tricep Kickback	4x12 reps	rest: 20s
Dumbbell Alternating Bicep Curl	4x8 reps	rest: 0s
Dumbbell Alternating Hammer Curl	4x8 reps	rest: 0s
Cable Tricep Pushdown (Rope)	4x8 reps	rest: 0s
	4x8 reps	rest: 20s
Cable Bicep Curl (Close Grip)	4x8 reps	rest: 0s
	4x10 reps	rest: 0s
Cable Reverse Curl	4x12 reps	rest: 0s
Cable Shoulder Extension	4x8 reps	rest: 0s
	4x10 reps	rest: 0s
	4x12 reps	rest: 20s

04 - Pernas 13 exercises, 52 mins

Machine Single-Leg Extension	4x4 reps	rest: 20s
Barbell Squat	4x8 reps	rest: 20s
	4x3 reps	rest: 0s
	4x4 reps	rest: 0s
	4x5 reps	rest: 0s
Smith Machine Squat	4x8 reps	rest: 20s
Dumbbell Walking Lunge	3x4 reps	rest: 0s
Dumbbell Squat	3x4 reps	rest: 20s
Machine Leg Extension	4x4 reps	rest: 20s
	4x4 reps	rest: 20s
	4x10 reps	rest: 0s
	4x10 reps	rest: 20s
Smith Machine Single-Leg Calf Raise	4x15 reps	rest: 20s

05 - Cardio / abdominais 5 exercises, 41 mins