Scribd Logo
Upload

Welcome to Scribd!

  • Treino

    Uploaded by

    Luis
    23 views1 page
    The document outlines a 6-day workout program split into different muscle groups each day. Day 1 focuses on chest, triceps, and includes exercises like bench press, incline press, and tricep pushdowns. Day 2 targets back and biceps with movements such as horizontal row, lat pulldown, and bicep curls. Day 3 works shoulders, traps, and abs with exercises including lateral raise, shoulder press, and dragon flag. Legs are the focus of Day 4 with squats, leg press, and leg curls. Day 5 returns to chest and shoulders, and Day 6 again works back, shoulders, and traps.

    Original Description:

    Original Title

    treino

    Copyright

    © © All Rights Reserved

    Available Formats

    TXT, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Report this Document
    The document outlines a 6-day workout program split into different muscle groups each day. Day 1 focuses on chest, triceps, and includes exercises like bench press, incline press, and tricep pushdowns. Day 2 targets back and biceps with movements such as horizontal row, lat pulldown, and bicep curls. Day 3 works shoulders, traps, and abs with exercises including lateral raise, shoulder press, and dragon flag. Legs are the focus of Day 4 with squats, leg press, and leg curls. Day 5 returns to chest and shoulders, and Day 6 again works back, shoulders, and traps.

    Copyright:

    © All Rights Reserved
    Download as TXT, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    23 views1 page

    Treino

    Uploaded by

    Luis
    The document outlines a 6-day workout program split into different muscle groups each day. Day 1 focuses on chest, triceps, and includes exercises like bench press, incline press, and tricep pushdowns. Day 2 targets back and biceps with movements such as horizontal row, lat pulldown, and bicep curls. Day 3 works shoulders, traps, and abs with exercises including lateral raise, shoulder press, and dragon flag. Legs are the focus of Day 4 with squats, leg press, and leg curls. Day 5 returns to chest and shoulders, and Day 6 again works back, shoulders, and traps.

    Copyright:

    © All Rights Reserved
    Download as TXT, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 1

    1- Chest/Tricep

    1-Barbell Bench Press


    2-Incline Dumbell Press
    3-Crossover (Upper, Middle)
    4-Tricep Pushdowns
    5-Tricep françes na Polia
    6-Skull Crsuhers

    2-Back/Biceps

    1-Remada Horizontal
    2-Lat Pulldown
    3-Remada Curvada
    4-Bicep Concentrado
    5-Bicep banco scott
    6-Bicep polia baixa

    3- Shoulder/Traps/Abs

    1-Lateral Raise
    2-Shoulder Press
    3-Crucifixo (Rear delt)
    4-Encolhimento de Ombro
    5-Elevação Frontal
    6-Dragon flag
    7-

    4-Legs

    1-Squat
    2-Leg Press
    3-Leg Extension
    4-Leg curl
    5-Smith Machine (Gémeos)
    6-inner outer tight

    5- Chest/Shoulder

    1-Incline Bench Press(Smith Machine)


    2-Barbell Bench Press(Smith Machine)
    3-Crossover(Upper, Middle, Lower)
    4-Shoulder Press
    5-Lateral Raise

    6- Back/Shoulder/Traps

    1-Remada Horizontal
    2-Lat Pulldown
    3-Remada Curvada
    4-Pull-ups
    5-Deadlifts
    6-Crucifixo (Rear delt)
    7-Encolhimento de Ombro

    You might also like