Workout Routine

Treino Puffy

by VictorVS

It is best to do this routine with a day of rest in between every workout

Workouts

Day 1 - Push (Monday/Thursday)

push-ups parede (cltn)

Set
Intensity
Weight
Reps
Rest time
1
30
120 sec
2
30
120 sec

push-ups parede (cltn)

2 sets

bench press articulado

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

bench press articulado

2 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec

seated shoulder press

2 sets

incline dumbell press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec

incline dumbell press

2 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec

lateral raise

2 sets

Day 2 - Pull (Tuesday/Friday)

Pull Up máquina (mão aberta)

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec

Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.

Pull Up máquina (mão aberta)

1 sets

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec

barbell row

2 sets

curl barra

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec

curl barra

2 sets

remada sentada

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec

remada sentada

2 sets

pulley

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec

pulley

2 sets

Day 3 - Legs (Wednesday/Saturday)

squat banquinho (cltn)

Set
Intensity
Weight
Reps
Rest time
1
15
120 sec
2
15
120 sec

squat banquinho (cltn)

2 sets

hip thrust (cltn)

Set
Intensity
Weight
Reps
Rest time
1
10
120 sec
2
10
120 sec

hip thrust (cltn)

2 sets

Leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec

Leg press

2 sets

Leg raises

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec

Leg raises

2 sets

Abdutor

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec

Abdutor

2 sets

Adutor

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec

Adutor

2 sets