Laércio Refundini (ABC)
General
Intermediate
None
Plan Details
The Laércio Refundini (ABC) routine by gelrisantos is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
3 x 1 Workout shared by a famous Brazilian PT - Laércio Refundini. Ideal if you have availability to go gym during weekends and it's a "non-routine" workout as will be constantly changing the off days and the workout days.
Routine detail
Day 1
Chest & Tricep (Workout A)
Est. 81 min
9 exercises
Machine Bench Press
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Dumbbell Front Raise
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Machine Deltoid Raise
3 Sets x 12 Reps
Cable Lateral Raise
3 Sets x 12 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Day 2
Full Leg (Workout B)
Est. 79 min
9 exercises
Barbell Squat
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Day 3
Back & Bicep(Workout C)
Est. 45 min
6 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Leverage Machine Iso Row
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Day 4
Workout Day #4
Est. 0 min
0 exercises
This day is empty
