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Feb 9th 2014

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Treino 023

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4 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Treino de ForÃ§a

Peito 4 exercises, 40 mins

Dumbbell Incline Fly	4x12 reps	rest: 60s
Dumbbell Incline Bench Press	4x12 reps	rest: 60s
Dumbbell Bench Press	4x12 reps	rest: 60s
Dumbbell Decline Bench Press	4x12 reps	rest: 60s

Musc+Aero - Peito e Biceps 5 exercises, 1 hr 3 mins

Dumbbell Alternating Preacher Curl	4x10 reps	rest: 60s
Cable One-Arm Preacher Curl (Reverse)	4x12 reps	rest: 60s
Dumbbell Incline Curl	4x10 reps	rest: 60s
Machine Ab Crunch	4x40 reps	rest: 60s
Treadmill Running	0x0 reps	rest: 18s

AntebraÃ§o 5 exercises, 43 mins

Barbell Wrist Curl (Posterior)	4x12 reps	rest: 60s
Barbell Wrist Curl (Posterior)	4x12 reps	rest: 60s
Barbell Wrist Curl (Posterior)	4x12 reps	rest: 60s
Barbell Wrist Curl (Posterior)	4x12 reps	rest: 60s
Barbell Wrist Curl (Posterior)	4x12 reps	rest: 60s

Musc - Perna 12 exercises, 1 hr 46 mins

Peito 4 exercises, 40 mins

Aerobico - RPM 0 exercises, 0 min

AntebraÃ§o 5 exercises, 43 mins

Barbell Wrist Curl (Posterior)	4x12 reps	rest: 60s
Barbell Wrist Curl (Posterior)	4x12 reps	rest: 60s
Barbell Wrist Curl (Posterior)	4x12 reps	rest: 60s
Barbell Wrist Curl (Posterior)	4x12 reps	rest: 60s
Barbell Wrist Curl (Posterior)	4x12 reps	rest: 60s

Musc+Aero - Ombro e Triceps 12 exercises, 2 hrs 4 mins

Plank	4x12 reps	rest: 60s
Side Plank	4x12 reps	rest: 60s
Dumbbell Seated Arnold Press	4x10 reps	rest: 60s
Dumbbell Seated Side Lateral Raise	4x12 reps	rest: 60s
Dumbbell Reverse Fly	4x12 reps	rest: 60s
Cable One-Arm Reverse Fly	4x12 reps	rest: 60s
Machine Dip	4x10 reps	rest: 60s
Barbell Tricep Extension (Supine)	4x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x12 reps	rest: 60s
Barbell Bench Press (Close Grip)	4x12 reps	rest: 60s
Parallel Bar Hip Raise	4x25 reps	rest: 60s
Treadmill Running	0x0 reps	rest: 18s

Peito 6 exercises, 54 mins

Plank	4x12 reps	rest: 60s
Side Plank	4x12 reps	rest: 60s
Smith Machine Incline Bench Press	4x12 reps	rest: 60s
Cable Cross-Over	4x12 reps	rest: 60s
Cable Lower Chest Raise	4x12 reps	rest: 60s
Machine Fly	4x12 reps	rest: 60s

Musc+Aero - Costas 9 exercises, 1 hr 32 mins

Pull-Up	4x6 reps	rest: 60s
Barbell Deadlift	4x12 reps	rest: 60s
Machine Reverse Lat Pulldown (Close Grip)	4x12 reps	rest: 60s
Machine Lat Pulldown	4x10 reps	rest: 60s
Dumbbell One-Arm Row	4x10 reps	rest: 60s
Machine Back Extension	4x10 reps	rest: 60s
Weight Plate Shrug	4x12 reps	rest: 60s
Cable Side Bend	4x12 reps	rest: 60s
Treadmill Running	0x0 reps	rest: 18s

Descanco 0 exercises, 0 min

Aerobico - Bike 2hs 1 exercises, 2 hrs 1 min

0x0 reps

rest: 120s audio icon

AntebraÃ§o 5 exercises, 43 mins

Barbell Wrist Curl (Posterior)	4x12 reps	rest: 60s
Barbell Wrist Curl (Posterior)	4x12 reps	rest: 60s
Barbell Wrist Curl (Posterior)	4x12 reps	rest: 60s
Barbell Wrist Curl (Posterior)	4x12 reps	rest: 60s
Barbell Wrist Curl (Posterior)	4x12 reps	rest: 60s