Ficha de treino cocorico - JEFIT

Routine detail

Ficha de treino cocorico - JEFIT

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Ficha de treino cocorico

AUDIO TIP

General

Beginner

None

Plan Details

The Ficha de treino cocorico routine by GustavoKilber is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.

Frango

Routine detail

Mon

Segunda

Est. 0 min

8 exercises

Machine Fly Demonstration

Machine Fly

4 Sets x 12 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Cable Mid Chest Crossover Demonstration

Cable Mid Chest Crossover

4 Sets x 12 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

4 Sets x 12 Reps

Cable Rope High Pulley Tricep Extension Demonstration

Cable Rope High Pulley Tricep Extension

4 Sets x 12 Reps

Indoor Cycling Demonstration

Indoor Cycling

1 Set

Tue

Terça

Est. 0 min

12 exercises

Barbell Squat Demonstration

Barbell Squat

4 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 12 Reps

Machine Leg Press Demonstration

Machine Leg Press

4 Sets x 12 Reps

Barbell Bulgarian Split Squat Demonstration

Barbell Bulgarian Split Squat

4 Sets x 12 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

4 Sets x 12 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 12 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 12 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 15 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 15 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

3 Sets x 25 Reps

Crunch Demonstration

Crunch

3 Sets x 25 Reps

Plank Demonstration

Plank

2 Sets

Wed

Quarta

Est. 0 min

7 exercises

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 12 Reps

Machine Shoulder Press Demonstration

Machine Shoulder Press

4 Sets x 12 Reps

Dumbbell Front Raise Demonstration

Dumbbell Front Raise

4 Sets x 12 Reps

Dumbbell Bent-Over Raise Demonstration

Dumbbell Bent-Over Raise

4 Sets x 12 Reps

Cable Upright Row Demonstration

Cable Upright Row

4 Sets x 12 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 12 Reps

Walking Demonstration

Walking

1 Set

Thu

Quinta

Est. 0 min

11 exercises

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

4 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 12 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 12 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 12 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

4 Sets x 12 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

4 Sets x 12 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

4 Sets x 12 Reps

Cable Reverse Curl Demonstration

Cable Reverse Curl

4 Sets x 12 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

3 Sets x 25 Reps

Crunch Demonstration

Crunch

3 Sets x 25 Reps

Plank Demonstration

Plank

2 Sets

Fri

Sexta

Est. 0 min

9 exercises

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 12 Reps

Leverage Chest Press Demonstration

Leverage Chest Press

4 Sets x 12 Reps

Barbell Decline Pullover Demonstration

Barbell Decline Pullover

4 Sets x 12 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 12 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

Bench Dip Demonstration

Bench Dip

4 Sets x 12 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 15 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 15 Reps

Step Machine Demonstration

Step Machine

1 Set