Workout Routine

Free

ABCDE

by bjorko

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Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

A [costas]

Abdominal Prancha Dinâmica

Set
Time
Rest time
1
30 sec
45 sec
2
30 sec
45 sec
3
30 sec
45 sec
4
30 sec
45 sec

Abdominal Prancha Dinâmica

4×30 s

Extensão de tronco no banco romano

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

Extensão de tronco no banco romano

3×12

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

4×15

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

3×6

Crucifixo Inverso Máquina

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

Crucifixo Inverso Máquina

3×10

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

4×20

Aeróbico

Set
Time
Rest time
1
900 sec
100 sec

Aeróbico

1×900 s

B [inferiores]

Perdigueiro alternado

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

Perdigueiro alternado

4×20

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

3×15

leg press horizontal

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

leg press horizontal

3×12

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

4×15

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

4×12

Mesa flexora

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

Mesa flexora

3×10

Gêmeos no calf

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

Gêmeos no calf

4×18

C [peito]

Abdominal Prancha Isométrica

Set
Time
Rest time
1
30 sec
45 sec
2
30 sec
45 sec
3
30 sec
45 sec
4
30 sec
45 sec

Abdominal Prancha Isométrica

4×30 s

Abdominal Oblíquo Rotação 180º

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

Abdominal Oblíquo Rotação 180º

4×10

Apoio de Frente

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

Apoio de Frente

3×30

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

4×10

Crucifixo Máquina

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

Crucifixo Máquina

3×15

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

4×10

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

4×10

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

3×10

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

3×10

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

3×12

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

3×15

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

3×10

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

3×12

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

3×15

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

3×10

Aeróbico

Set
Time
Rest time
1
900 sec
0 sec

Aeróbico

1×900 s

E

Abdominal Prancha Isométrica

Set
Time
Rest time
1
30 sec
45 sec
2
30 sec
45 sec
3
30 sec
45 sec
4
30 sec
45 sec

Abdominal Prancha Isométrica

4×30 s

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

4×20

Apoio de Frente

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

Apoio de Frente

3×30

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

4×10

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

3×12

Rosca 45º combinado

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

Rosca 45º combinado

3×15

Crucifixo Inverso Máquina

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

Crucifixo Inverso Máquina

3×10

Aeróbico

Set
Time
Rest time
1
900 sec
45 sec
2
900 sec
45 sec

Aeróbico

2×900 s