Treino Hipertrofia 3
Bulking
Advanced
Machine strength
Plan Details
The Treino Hipertrofia 3 routine by Claiton is a 9 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Treino excentrico.
Routine detail
Mon
Triceps
Est. 37 min
4 exercises
Dumbbell Seated One-Arm Tricep Extension
5 Sets x 10 Reps
Weighted Bench Dip
4 Sets x 10 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Mon
Abs A
Est. 18 min
3 exercises
Abs infra barra
4 Sets x 15 Reps
Seated Bench Leg Pull-In
4 Sets x 20 Reps
Back Hyperextension
3 Sets x 12 Reps
Tue
Biceps
Est. 44 min
5 exercises
Rosca 21
5 Sets x 21 Reps
EZ Bar Curl
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 6 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Wed
Abs B
Est. 23 min
2 exercises
Hanging Knee Raise Rotation
4 Sets x 20 Reps
Abs 21
4 Sets x 30 Reps
Wed
Chest
Est. 52 min
5 exercises
Barbell Decline Bench Press (Wide Grip)
5 Sets x 8 Reps
Barbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Thu
Back
Est. 48 min
5 exercises
Machine One-Arm Pulldown
5 Sets x 8 Reps
Leverage Machine High Row
4 Sets x 10 Reps
T Bar Row
4 Sets x 8 Reps
Barbell Clean Deadlift
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Fri
Legs
Est. 84 min
9 exercises
Barbell Deep Squat
5 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 10 Reps
Barbell Front Squat
4 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Kneeling Leg Curl
4 Sets x 10 Reps
Machine Calf Raise
5 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 15 Reps
Bodyweight Calf Raise
4 Sets x 15 Reps
Fri
Abs C
Est. 25 min
3 exercises
Air Bike
4 Sets x 20 Reps
Abs remador
4 Sets x 20 Reps
Back Hyperextension
4 Sets x 12 Reps
Sat
Shoulders
Est. 56 min
7 exercises
Dumbbell Seated Shoulder Press
5 Sets x 10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 10 Reps
Barbell Upright Row
3 Sets x 8 Reps
Smith Machine Shoulder Press
4 Sets x 8 Reps
Trapézio multiforca frontal + posterior
4 Sets x 8 Reps
