4 DIAS - VERÃO PARA GOSTOSOS
Bulking
Intermediate
Machine strength
Plan Details
The 4 DIAS - VERÃO PARA GOSTOSOS routine by william.vic.amorim is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Programa de 4 dias para ficar gostosinho no verão 2023. Se atentar para as notas pois alguns exercícios tem pegadas diferentes da imagem.
Routine detail
Day 1
Costas e Bíceps (larguinho atrás)
Est. 0 min
6 exercises
Cable V Bar Pulldown
3 Sets x 8 Reps
Puxador - Pulldown - Frente Barra Romana
4 Sets x 15 Reps
Pulldown Barra Reta
10 Sets x 6 Reps
Remada Baixa Aberta Pegada Supinada
4 Sets x 15 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 12 Reps
Day 2
Peitão e tríceps
Est. 0 min
8 exercises
Push-Up
1 Set x 15 Reps
Leverage Incline Chest Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
Machine Fly
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Day 3
Leg Day
Est. 0 min
7 exercises
Bodyweight Squat
1 Set x 20 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Leg Press
5 Sets x 12 Reps
Dumbbell Reverse Lunge
5 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Smith Machine Squat
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Day 4
Leg day (destruição)
Est. 0 min
8 exercises
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Press
4 Sets x 12 Reps
Barbell Snatch Pull
4 Sets x 12 Reps
Kettlebell Goblet Squat
4 Sets x 12 Reps
Agachamento Búlgaro
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 15 Reps
Cable Leg Kickback
3 Sets x 15 Reps
