MONDAY - FULL BODY WORKOUT
#
EXERCISE
1 A BB squats
1 B DB reverse lunges
1 C DB alt. arnie press
SETS
3
3
3
REPS
12
12
12
2 A DB chest press
2 B Incline db bicep curls
2 C Dips
3
3
3
12
12
12
3 A Deadlifts
3 B DB lat raises
3
3
12
12/10
4 A Pullups
4 B Plank press
2
2
Till failure
12
5
6
7
Cable chest flys
Cable bicep curl
Cable rope face pulls
1
1
1
10/10/10/10
10/10/10/10
10/10/10/10
Drop set
Drop set
Drop set
FINISHER
A 20Cal Row
FINISHER
B Burpees-Pushup-RRow-ohpress
1
1
7min
5
AMRAP
SETS
3 (4)
REPS
10
10
12-15
10-12
REST NOTES
TUESDAY - LEGS WORKOUT
#
EXERCISE
1 A Lunges short
Lunges longer
1 B Calf raises
Standing calf raises
3 (4)
2 A Heel elevated squats
2 B Feet elevated DB reverse lunge
5
5
15,12,10,10,(*)
10
3 A Leg extension
Single leg extension
3 B Standing single leg curl
1
3
4
100
12,12,(*)
12,12,12,(*)
4 A Seated DB squats
4 B Smith machine split squats
3
3
12
10
1
10min
FINISHER Spin bike - legs only
REST NOTES
DB nos ombros
60sec Moinho, pernas em tesoura
60sec
60sec Drop set
45sec
Na máquina
Sem peso
(*)10/10/10/10 Drop set
(*)10/10/10/10/10 Reverse drop set
(*)10/10/10/10 Drop set
Or DB split squats
Hard resistence
THURSDAY - UPPER BODY WORKOUT
#
EXERCISE
1 A BB rows
1 B Tempo pullups
SETS
3
3
REPS
10
5
3 A Standing military press
3 B Push press
3 C Elbows in pushups
2
2
2
10
5-6
8-10
4 A Lat pulldown
4 B Close grip stand. high rows
3
3
10,10,(10|10)
10,10,(10|10)
5 A Incline DB chest press
5 B Incline triceps extension
5 C Incline flys
2
2
2
10-12
10
10
6 A Single arm DB rows
6 B BB biceps curls
6 C Cable tricep push down
2
2
2
10
10|10
10|10
FINISHER STOH
Pushups
Down ups
Warm up Scap pullups
Kneeling scap cable high pulls
FRIDAY - FULL BODY WORKOUT
#
EXERCISE
1 A Heel elevated squat
1 B DB Split stance deadlift
1 C DB lunges
7
7
7
REST NOTES
Tempo 5sec
Each arm
Drop set
Drop set
AMRAP
Chest to floor
REST NOTES
SETS
3
3
3
REPS
12
10
10
3
3
3
3
12
12
12
10
3 A Incline DB chest press
3 B Incline bicep curls
2
2
10/10
10/10
Drop set
Drop set
4 A Incline skull crusher into press
4 B Triceps plank press
4 C Chest support rows
2
2
2
12
10
10/10
Drop set
5
5
5
5
2
2
2
2
12
12
10
10
2
2
2
2
A
B
C
D
RDL
Pullups
DB z press
Lateral raises
Lying leg raises
Banded woodchop
Strainght leg sit up
Superman
Each leg
Each leg, 1 perna e dps a outra
60sec Desenvolvimento
C/ peso