Workout Routine

ABCDE

by bjorko

Workouts

A [costas]

Abdominal Prancha Dinâmica

Set
Intensity
Weight
Reps
Rest time
1
45 sec
2
45 sec
3
45 sec
4
45 sec

Abdominal Prancha Dinâmica

4 sets

Extensão de tronco no banco romano

Set
Intensity
Weight
Reps
Rest time
1
12
45 sec
2
12
45 sec
3
12
45 sec

Extensão de tronco no banco romano

3 sets

Puxada alta aberta frente

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
15
45 sec
3
–
–
15
45 sec
4
–
–
15
45 sec

Puxada alta aberta frente

4 sets

Remada curvada barra aberta pronada

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
45 sec
2
–
–
6
45 sec
3
–
–
6
45 sec

Remada curvada barra aberta pronada

3 sets

Crucifixo Inverso Máquina

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
45 sec
2
–
–
10
45 sec
3
–
–
10
45 sec

Crucifixo Inverso Máquina

3 sets

Abdominal Máquina - Crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
45 sec
2
–
–
20
45 sec
3
–
–
20
45 sec
4
–
–
20
45 sec

Abdominal Máquina - Crunch

4 sets

Aeróbico

Set
Intensity
Weight
Reps
Rest time
1
100 sec

Aeróbico

1 sets

B [inferiores]

Perdigueiro alternado

Set
Intensity
Weight
Reps
Rest time
1
20
45 sec
2
20
45 sec
3
20
45 sec
4
20
45 sec

Perdigueiro alternado

4 sets

Agachamento com halter frente

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
15
45 sec
3
–
–
15
45 sec

Agachamento com halter frente

3 sets

leg press horizontal

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec

leg press horizontal

3 sets

Stiff barra reta

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
15
45 sec
3
–
–
15
45 sec
4
–
–
15
45 sec

Stiff barra reta

4 sets

Cadeira Flexora

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec
4
–
–
12
45 sec

Cadeira Flexora

4 sets

Mesa flexora

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
45 sec
2
–
–
10
45 sec
3
–
–
10
45 sec

Mesa flexora

3 sets

Gêmeos no calf

Set
Intensity
Weight
Reps
Rest time
1
18
45 sec
2
18
45 sec
3
18
45 sec
4
18
45 sec

Gêmeos no calf

4 sets

C [peito]

Abdominal Prancha Isométrica

Set
Intensity
Weight
Reps
Rest time
1
45 sec
2
45 sec
3
45 sec
4
45 sec

Abdominal Prancha Isométrica

4 sets

Abdominal Oblíquo Rotação 180º

Set
Intensity
Weight
Reps
Rest time
1
10
45 sec
2
10
45 sec
3
10
45 sec
4
10
45 sec

Abdominal Oblíquo Rotação 180º

4 sets

Apoio de Frente

Set
Intensity
Weight
Reps
Rest time
1
30
45 sec
2
30
45 sec
3
30
45 sec

Apoio de Frente

3 sets

Supino reto barra

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
45 sec
2
–
–
10
45 sec
3
–
–
10
45 sec
4
–
–
10
45 sec

Supino reto barra

4 sets

Crucifixo Máquina

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
15
45 sec
3
–
–
15
45 sec

Crucifixo Máquina

3 sets

Desenvolvimento com Halteres

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
45 sec
2
–
–
10
45 sec
3
–
–
10
45 sec
4
–
–
10
45 sec

Desenvolvimento com Halteres

4 sets

Elevação lateral com halter

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
45 sec
2
–
–
10
45 sec
3
–
–
10
45 sec
4
–
–
10
45 sec

Elevação lateral com halter

4 sets

Elevação frontal na polia com corda

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
45 sec
2
–
–
10
45 sec
3
–
–
10
45 sec

Elevação frontal na polia com corda

3 sets

D [biceps/triceps]

Rosca Martelo Alternado

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
45 sec
2
–
–
10
45 sec
3
–
–
10
45 sec

Rosca Martelo Alternado

3 sets

Rosca direta barra W

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec

Rosca direta barra W

3 sets

Rosca scott barra w

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
15
45 sec
3
–
–
15
45 sec

Rosca scott barra w

3 sets

Triceps testa barra W

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
45 sec
2
–
–
10
45 sec
3
–
–
10
45 sec

Triceps testa barra W

3 sets

triceps frances unileteral halteres

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec

triceps frances unileteral halteres

3 sets

Tricpes polia barra supinado

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
15
45 sec
3
–
–
15
45 sec

Tricpes polia barra supinado

3 sets

Triceps Polia Barra Reta

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
45 sec
2
–
–
10
45 sec
3
–
–
10
45 sec

Triceps Polia Barra Reta

3 sets

Aeróbico

Set
Intensity
Weight
Reps
Rest time
1
0 sec

Aeróbico

1 sets

E

Abdominal Prancha Isométrica

Set
Intensity
Weight
Reps
Rest time
1
45 sec
2
45 sec
3
45 sec
4
45 sec

Abdominal Prancha Isométrica

4 sets

Abdominal inclinado com peso

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
20
60 sec
3
–
–
20
60 sec
4
–
–
20
60 sec

Abdominal inclinado com peso

4 sets

Apoio de Frente

Set
Intensity
Weight
Reps
Rest time
1
30
50 sec
2
30
50 sec
3
30
50 sec

Apoio de Frente

3 sets

Supino reto barra

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec

Supino reto barra

4 sets

Rosca direta barra W

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec

Rosca direta barra W

3 sets

Rosca 45º combinado

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Rosca 45º combinado

3 sets

Crucifixo Inverso Máquina

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
45 sec
2
–
–
10
45 sec
3
–
–
10
45 sec

Crucifixo Inverso Máquina

3 sets

Aeróbico

Set
Intensity
Weight
Reps
Rest time
1
45 sec
2
45 sec

Aeróbico

2 sets