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Treino Projeto Verão'19

HugoAzevedo3

Oct 12th 2018

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Treino Projeto Verão'19

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3 DAYS - Bulking - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Monday
Tuesday
Wednesday
Thursday

Abdominais 9 exercises, 1 hr 4 mins

	Bench Weighted Decline Crunch	3x15 reps	rest: 60s
	Weighted Hanging Knee Raise	3x15 reps	rest: 60s
	Air Bike	3x15 reps	rest: 60s
	Alternating Heel Touch	3x15 reps	rest: 60s
	Toe Touches	3x15 reps	rest: 60s
	Oblique Crunch	3x15 reps	rest: 60s
	Leg Raise	3x15 reps	rest: 60s
	Weight Plate Rotation	3x15 reps	rest: 60s
	Plank	3x15 reps	rest: 60s

Costas e Biceps 6 exercises, 59 mins

	Pull-Up	4x0 reps	rest: 60s
	Barbell Bent-Over Row	4x15 reps	rest: 60s
	Barbell Curl	4x15 reps	rest: 60s
	Cable Lat Pulldown (Wide Grip)	4x15 reps	rest: 60s
	Dumbbell Concentration Curl	4x15 reps	rest: 60s
	Cable Seated Row	4x15 reps	rest: 60s

Pernas 7 exercises, 1 hr 13 mins

	Barbell Squat	4x15 reps	rest: 60s
	Dumbbell Lunge	4x15 reps	rest: 60s
	Machine Leg Press	4x15 reps	rest: 60s
	Machine Leg Curl (Prone)	4x15 reps	rest: 60s
	Machine Leg Extension	4x15 reps	rest: 60s
	Calf Press On Leg Press	4x15 reps	rest: 60s
	Cable Hip Abduction	4x15 reps	rest: 60s

Peito e Triceps 6 exercises, 1 hr 0 min

	Smith Machine Bench Press	4x15 reps	rest: 60s
	Push-Up	4x15 reps	rest: 60s
	Cable Tricep Pushdown (Rope)	4x15 reps	rest: 60s
	Cable Cross-Over	4x15 reps	rest: 60s
	Dip	4x15 reps	rest: 60s
	Machine Bench Press	4x15 reps	rest: 60s

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