Workout Routine

DIVERSOS

by joaoluizbarbosa

Sessões separadas

Workouts

UPPER¹

Supino reto com halteres

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
10
100 sec
2
@RPE7
10
100 sec
3
@RPE9
10
100 sec
4
@RPE9
10
100 sec
5
@RPE9
10
120 sec

Supino reto com halteres

5 sets

Remada Baixa Pegada Neutra

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
12
100 sec
2
@RPE7
12
100 sec
3
@RPE9
12
100 sec
4
@RPE9
12
100 sec
5
@RPE9
12
100 sec

Remada Baixa Pegada Neutra

5 sets

UPPER²

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1 sets

LOWER¹

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1 sets

LOWER²

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1 sets

PUSH¹

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1 sets

PULL¹

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1 sets

QUADS/GLUTES

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1 sets

HAMS/GLUTES

Levantamento Terra Romeno (RDL)

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
10
100 sec
2
@RPE7
6
100 sec
3
@RPE9
10
100 sec
4
@RPE9
10
100 sec
5
@RPE9
10
100 sec

Levantamento Terra Romeno (RDL)

5 sets

Elevação Pélvica Unilateral

Set
Intensity
Weight
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec

Elevação Pélvica Unilateral

3 sets

Flexão de joelhos (Mesa flexora)

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
6
100 sec
2
@RPE9
12
100 sec
3
@RPE9
12
100 sec
4
@RPE9
12
100 sec

Flexão de joelhos (Mesa flexora)

4 sets

Abdução de Quadril

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
15
100 sec
2
@RPE10
15
100 sec
3
@RPE10
15
100 sec
4
@RPE10
15
100 sec

Abdução de Quadril

4 sets

Extensão de Quadril no Cabo

Set
Intensity
Weight
Reps
Rest time
1
@RPE8
15
100 sec
2
@RPE8
15
100 sec
3
@RPE8
15
100 sec

Extensão de Quadril no Cabo

3 sets

ARMS

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1 sets