ramonrgomes

Jan 7th 2014

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12 semanas

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5 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Treino de atÃ© abril

Peito e costas 11 exercises, 1 hr 16 mins

Coxas e panturrilhas 9 exercises, 1 hr 6 mins

Barbell Squat	3x20 reps	rest: 45s
Barbell Squat	4x10,8,6,4 reps	rest: 60s
Barbell Front Squat	4x10,8,8,6 reps	rest: 60s
Smith Machine Squat	3x10 reps	rest: 60s
Machine Leg Curl (Prone)	4x20,10,8,6 reps	rest: 60s
Machine Single-Leg Curl	4x10 reps	rest: 60s
Barbell Stiff-Leg Deadlift	3x10 reps	rest: 60s
Machine Calf Raise	4x15,10,8,8 reps	rest: 60s
Machine Single-Leg Calf Press	4x10 reps	rest: 60s

Ombros e braÃ§os 12 exercises, 1 hr 26 mins

Barbell Push Press Behind the Neck	4x10,8,8,6 reps	rest: 60s
Dumbbell Lateral Raise	4x8 reps	rest: 60s
Dumbbell Seated Arnold Press	4x8 reps	rest: 60s
Cable Upright Row	3x10 reps	rest: 60s
Barbell Curl	5x15,10,8,6,4 reps	rest: 60s
Dumbbell Incline Hammer Curl	4x8 reps	rest: 60s
Dumbbell Concentration Curl	3x8 reps	rest: 60s
Barbell Tricep Extension	3x8 reps	rest: 60s
Cable Shoulder Extension	4x15,10,8,6 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x10 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Up)	4x10 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Down)	3x10 reps	rest: 60s

Peito e costas 11 exercises, 1 hr 15 mins

Barbell Bench Press	1x15 reps	rest: 60s
Barbell Bench Press	4x10,8,6,4 reps	rest: 60s
Dumbbell Incline Bench Press	3x10,8,6 reps	rest: 60s
Barbell Decline Bench Press	4x10,8,6,4 reps	rest: 60s
Machine Seated Tricep Dip	3x15,10,8 reps	rest: 60s
Barbell Decline Pullover	3x15 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 60s
T Bar Row	4x15,12,8,6 reps	rest: 60s
Machine Vertical Row (Reverse Grip)	4x10 reps	rest: 60s
Machine Assisted Pull-Up (Hammer Grip)	4x10 reps	rest: 60s
Machine Seated Calf Raise	4x10 reps	rest: 60s

Coxas e panturrilhas 9 exercises, 1 hr 3 mins

Ombros e braÃ§os 12 exercises, 1 hr 25 mins

Barbell Military Press	4x10,8,8,6 reps	rest: 60s
Dumbbell Seated Arnold Press	4x8 reps	rest: 60s
Dumbbell Seated Bent-Over Reverse Fly	4x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x10 reps	rest: 60s
Barbell Preacher Curl	5x15,10,8,6,4 reps	rest: 60s
Barbell Curl (Close Grip)	4x8 reps	rest: 60s
Dumbbell Alternating Seated Curl	3x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x15,10,8,6 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	3x8 reps	rest: 60s
Weighted Bench Dip	3x10 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Up)	4x10 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Down)	3x10 reps	rest: 60s