Treinao
Bulking
Advanced
Barbell
Plan Details
The Treinao routine by simaofilipepretocarneiro is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
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Routine detail
Day 1
Costas bicep e ombro
Est. 0 min
8 exercises
Barbell Row
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
2 Sets x 8 Reps
Cable Incline Bicep Curl
2 Sets x 8 Reps
Dumbbell Alternating Preacher Curl (Hammer)
2 Sets x 8 Reps
Day 2
Peito e tricep
Est. 0 min
8 exercises
Dumbbell Decline Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Reverse Tricep Bench Press
3 Sets x 8 Reps
EZ Bar Seated Reverse Grip French Press
3 Sets x 8 Reps
Day 3
Perna
Est. 0 min
6 exercises
Smith Machine Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Snatch Pull
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Day 4
Bicep e costas
Est. 0 min
8 exercises
Barbell Preacher Curl
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Machine Seated Row
2 Sets x 8 Reps
Barbell Deadlift
2 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 8 Reps
Day 5
Tricep e peito
Est. 0 min
8 exercises
Barbell Supine Reverse Extension
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
EZ Bar Seated Reverse Grip French Press
3 Sets x 8 Reps
Barbell Reverse Tricep Bench Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Decline Bench Press
2 Sets x 8 Reps
Barbell Incline Bench Press
2 Sets x 8 Reps
Dumbbell Fly
2 Sets x 8 Reps
Day 6
Gemeo, ombros e gluteos
Est. 0 min
8 exercises
Dumbbell Seated Calf Raise
4 Sets x 8 Reps
Barbell Calf Raise
4 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
