2016 Treino 1
General
Beginner
Machine strength
Plan Details
The 2016 Treino 1 routine by LalaDuccideAraujo is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Peito + Triceps
Est. 34 min
5 exercises
Machine Bench Press
3 Sets x 10 Reps
Machine Incline Chest Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Machine Tricep Extension
3 Sets x 10 Reps
Day 2
Perna
Est. 42 min
5 exercises
Machine Single-Leg Press
3 Sets x 20 Reps
Hack Squat
3 Sets x 20 Reps
Bodyweight Calf Raise
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Day 3
Costa + Biceps
Est. 48 min
7 exercises
Machine Lat Pulldown (Reverse Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Push-Up (Wide Hand)
3 Sets x 8 Reps
Day 4
Perna
Est. 49 min
7 exercises
Bodyweight Step-Up
3 Sets x 15 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Bodyweight Lunge
3 Sets x 15 Reps
Glute Kickback
3 Sets x 15 Reps
Bridge
3 Sets
Band Hip Lift
3 Sets x 8 Reps
Bodyweight Calf Raise
3 Sets x 15 Reps
Day 5
Deltoides
Est. 33 min
5 exercises
Machine Shoulder Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Crunch
3 Sets x 8 Reps
