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ABC
by joaogui3856
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ABC XPrime
Workouts
A (peito, triceps, ombro, abs)
bench press (supino)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
bench press (supino)
3 sets
Start
in App
incline bench press (supino inclinado)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
incline bench press (supino inclinado)
3 sets
Start
in App
fly (crucifixo)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
fly (crucifixo)
3 sets
Start
in App
triceps pushdown (triceps cross)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
triceps pushdown (triceps cross)
3 sets
Start
in App
overhead triceps extension (triceps testa)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
overhead triceps extension (triceps testa)
3 sets
Start
in App
lateral raise (elevação lateral)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
lateral raise (elevação lateral)
3 sets
Start
in App
crunch (abd reto)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec
crunch (abd reto)
3 sets
Start
in App
B (perna)
hex squat (agachamento hexagonal)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
hex squat (agachamento hexagonal)
3 sets
Start
in App
leg press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
leg press
3 sets
Start
in App
leg curl (cadeira flexora)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
leg curl (cadeira flexora)
3 sets
Start
in App
leg curl (mesa flexora)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
leg curl (mesa flexora)
3 sets
Start
in App
abductor chair (abdutora)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
abductor chair (abdutora)
3 sets
Start
in App
calf raise (panturrilha)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
calf raise (panturrilha)
3 sets
Start
in App
back extension (lombar)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
back extension (lombar)
3 sets
Start
in App
C (costa, biceps, abs)
lat pulldown (puxador frente)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
lat pulldown (puxador frente)
3 sets
Start
in App
seated cable row (remada sentada)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
seated cable row (remada sentada)
1 sets
Start
in App
pec deck (crucifixo invertido)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
pec deck (crucifixo invertido)
3 sets
Start
in App
biceps curl (scott)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
biceps curl (scott)
3 sets
Start
in App
biceps curl (rosca cross)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
biceps curl (rosca cross)
3 sets
Start
in App
biceps curl (rosca neutra)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec
biceps curl (rosca neutra)
3 sets
Start
in App
crunch (abdominal)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec
crunch (abdominal)
3 sets
Start
in App
oblique crunch (abdominal obliquo)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec
oblique crunch (abdominal obliquo)
3 sets
Start
in App