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Zunkai macaco negao
by Daleste
Add to library
Full Body 3x Week by me
Workouts
Full1
Flat Chest Press (Machine)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec
Flat Chest Press (Machine)
2 sets
Start
in App
cable lateral raise
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec
cable lateral raise
2 sets
Start
in App
Hip Braced Lat Row (Unilateral)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec
Hip Braced Lat Row (Unilateral)
2 sets
Start
in App
Smith Machine JM Press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
Smith Machine JM Press
1 sets
Start
in App
Lying Leg Curl (Unilateral)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec
Lying Leg Curl (Unilateral)
2 sets
Start
in App
Dumbbell Preacher Curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec
Dumbbell Preacher Curl
2 sets
Start
in App
Chest Supported Machine Rows (Upper Back)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec
Chest Supported Machine Rows (Upper Back)
2 sets
Start
in App
Leg Extension (Unilateral)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec
Leg Extension (Unilateral)
2 sets
Start
in App
Toe Press (Unilateral)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec
Toe Press (Unilateral)
2 sets
Start
in App
Full2
hack squat
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
hack squat
1 sets
Start
in App
Hack Squat Toe Press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec
Hack Squat Toe Press
2 sets
Start
in App
incline bench press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec
incline bench press
2 sets
Start
in App
Tricep Pushdown (Unilateral)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec
Tricep Pushdown (Unilateral)
2 sets
Start
in App
Lat Pulldown (Wide Grip)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec
Lat Pulldown (Wide Grip)
2 sets
Start
in App
Lying Leg Curl (Unilateral)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec
Lying Leg Curl (Unilateral)
2 sets
Start
in App
Reverse Fly Machine
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
Reverse Fly Machine
1 sets
Start
in App
Preacher Hammer Curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec
Preacher Hammer Curl
2 sets
Start
in App
Lateral Raise (Machine)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec
Lateral Raise (Machine)
2 sets
Start
in App
Full3
Machine Chest Fly (Unilateral)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec
Machine Chest Fly (Unilateral)
2 sets
Start
in App
straight leg deadlift
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
straight leg deadlift
1 sets
Start
in App
Lat Pulldown (Wide Grip)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
Lat Pulldown (Wide Grip)
1 sets
Start
in App
Banded Tricep Pushdown
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
6
180 sec
2
6
180 sec
3
6
180 sec
4
6
180 sec
Banded Tricep Pushdown
4 sets
Start
in App
Incline Bicep Curl
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec
Incline Bicep Curl
2 sets
Start
in App
seated overhead press
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
seated overhead press
1 sets
Start
in App
Leg Extension (Unilateral)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec
Leg Extension (Unilateral)
2 sets
Start
in App
Kelso Shrug
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
Kelso Shrug
1 sets
Start
in App
Toe Press (Unilateral)
Start
in App
Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec
Toe Press (Unilateral)
2 sets
Start
in App