Workout Routine

Free

ISADORA DA SILVA

by joaoluizbarbosa

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Treinos da Isa

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

Full Body¹

Caminhada na Esteira

Set
Time
Rest time
1
600 sec
100 sec

Caminhada na Esteira

1×600 s

Bird Dog

Set
Reps
Rest time
1
10
30 sec
2
10
30 sec
3
10
30 sec

Bird Dog

3×10

Elevação Pélvica

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

Elevação Pélvica

3×15

Abdominal Remador

Set
Reps
Rest time
1
10
30 sec
2
10
30 sec
3
10
30 sec

Abdominal Remador

3×10

Supino reto com halteres

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
14 lbs
12
100 sec
2
@RPE8
16 lbs
12
100 sec
3
@RPE10
17 lbs
12
100 sec

Supino reto com halteres

3×12

Senta/Levanta Banco

Set
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec
4
15
100 sec

Senta/Levanta Banco

4×15

Remada no TRX

Set
Reps
Rest time
1
10
100 sec
2
15
100 sec
3
15
100 sec
4
15
100 sec

Remada no TRX

4 sets

Flexão de joelhos (Mesa flexora)

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

Flexão de joelhos (Mesa flexora)

4×12

Abdução de Quadril

Set
Intensity
Weight
Reps
Rest time
1
@RPE6
15
100 sec
2
@RPE6
15
100 sec
3
@RPE10
15
100 sec
4
@RPE10
15
100 sec

Abdução de Quadril

4×15