Workout Routine

Free

DIVERSOS

by joaoluizbarbosa

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Sessões separadas

Sets marked @RPE are loaded by feel. Use the RPE calculator to turn a target RPE and reps into a weight from your 1RM.

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

Workouts

UPPER¹

Supino reto com halteres

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

Supino reto com halteres

5×10

Remada Baixa Pegada Neutra

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

Remada Baixa Pegada Neutra

5×12

UPPER²

bench press

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

bench press

1×5

LOWER¹

bench press

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

bench press

1×5

LOWER²

bench press

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

bench press

1×5

PUSH¹

bench press

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

bench press

1×5

PULL¹

bench press

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

bench press

1×5

QUADS/GLUTES

bench press

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

bench press

1×5

HAMS/GLUTES

Levantamento Terra Romeno (RDL)

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

Levantamento Terra Romeno (RDL)

5 sets

Elevação Pélvica Unilateral

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

Elevação Pélvica Unilateral

3×15

Flexão de joelhos (Mesa flexora)

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

4×15

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

3×15

ARMS

bench press

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

bench press

1×5