Treino Projeto Verão'19
Bulking
Intermediate
Machine strength
Plan Details
The Treino Projeto Verão'19 routine by hmma97 is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Abdominais
Est. 64 min
9 exercises
Bench Weighted Decline Crunch
3 Sets x 15 Reps
Weighted Hanging Knee Raise
3 Sets x 15 Reps
Air Bike
3 Sets x 15 Reps
Alternating Heel Touch
3 Sets x 15 Reps
Toe Touches
3 Sets x 15 Reps
Oblique Crunch
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Weight Plate Rotation
3 Sets x 15 Reps
Plank
3 Sets
Tue
Costas e Biceps
Est. 59 min
6 exercises
Pull-Up
4 Sets
Barbell Bent-Over Row
4 Sets x 15 Reps
Barbell Curl
4 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Dumbbell Concentration Curl
4 Sets x 15 Reps
Cable Seated Row
4 Sets x 15 Reps
Wed
Pernas
Est. 74 min
7 exercises
Barbell Squat
4 Sets x 15 Reps
Dumbbell Lunge
4 Sets x 15 Reps
Machine Leg Press
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Calf Press On Leg Press
4 Sets x 15 Reps
Cable Hip Abduction
4 Sets x 15 Reps
Thu
Peito e Triceps
Est. 60 min
6 exercises
Smith Machine Bench Press
4 Sets x 15 Reps
Push-Up
4 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Cable Cross-Over
4 Sets x 15 Reps
Dip
4 Sets x 15 Reps
Machine Bench Press
4 Sets x 15 Reps
