Workout Routine

Free

Push Pull Legs

by Pedro Bramante

Treinos pesados (menos repetições) sempre no começo da semana e treinos leves (mais reps) no fim da semana. Aumentar o número de sets a cada semana.

Se recuperar o músculo bem antes da próxima sessão, adicionar 1-2 séries. Se recuperar o músculo em cima da hora, não adicionar séries. Se o músculo não recuperou a tempo, significa que o estímulo foi exagerado.

Obs: Exercícios com "15" repetições devem ser variados entre moderado (10-20) e leve (20-30).

Exercícios com "8" são pesados (5-10), com "12" são moderados e "20" são leves.

Targeted muscles

front

back

Click a muscle to see how much a workout targets it

Unaffacted

Light

Moderate

High

Very High

Workouts

Heavy Vertical Pulling

chinup

Set

Intensity

Weight

Reps

Rest time

–

100 sec

lat pulldown

Set

Intensity

Weight

Reps

Rest time

–

100 sec

hammer curl

Set

Intensity

Weight

Reps

Rest time

–

100 sec

seated incline curl

Set

Intensity

Weight

Reps

Rest time

–

100 sec

Cable Shrugs

Set

Intensity

Weight

Reps

Rest time

–

100 sec

Heavy Infra Push

bench press

Set

Intensity

Weight

Reps

Rest time

–

100 sec

skull crushers

Set

Intensity

Weight

Reps

Rest time

–

100 sec

military press

Set

Intensity

Weight

Reps

Rest time

–

100 sec

Infra cable fly

Set

Intensity

Weight

Reps

Rest time

–

100 sec

overhead triceps extensions

Set

Intensity

Weight

Reps

Rest time

–

100 sec

side lateral raise

Set

Intensity

Weight

Reps

Rest time

–

100 sec

Quads

squat

Set

Intensity

Weight

Reps

Rest time

–

100 sec

bulgarian split squat

Set

Intensity

Weight

Reps

Rest time

–

100 sec

leg curl

Set

Intensity

Weight

Reps

Rest time

–

100 sec

calf raise

Set

Intensity

Weight

Reps

Rest time

–

100 sec

hip thrust

Set

Intensity

Weight

Reps

Rest time

–

100 sec

Light Horizontal Pulling

seated cable row

Set

Intensity

Weight

Reps

Rest time

–

100 sec

single arm row

Set

Intensity

Weight

Reps

Rest time

–

100 sec

Spyder curl

Set

Intensity

Weight

Reps

Rest time

–

100 sec

Cable curl

Set

Intensity

Weight

Reps

Rest time

–

100 sec

face pull

Set

Intensity

Weight

Reps

Rest time

–

100 sec

Light Supra Push

bench press

Set

Intensity

Weight

Reps

Rest time

–

100 sec

Supra cable fly

Set

Intensity

Weight

Reps

Rest time

–

100 sec

tricep pushdown

Set

Intensity

Weight

Reps

Rest time

–

100 sec

overhead triceps extensions

Set

Intensity

Weight

Reps

Rest time

–

100 sec

cable lateral raise

Set

Intensity

Weight

Reps

Rest time

–

100 sec

Hamstrings

romanian deadlift

Set

Intensity

Weight

Reps

Rest time

–

100 sec

leg press

Set

Intensity

Weight

Reps

Rest time

–

100 sec

leg extension

Set

Intensity

Weight

Reps

Rest time

–

100 sec

Seated calf raise

Set

Intensity

Weight

Reps

Rest time

–

100 sec

Abduction Machine

Set

Intensity

Weight

Reps

Rest time

–

100 sec

Aduction machine

Set

Intensity

Weight

Reps

Rest time

–

100 sec

Heavy Horizontal Pulling

barbell row

Set

Intensity

Weight

Reps

Rest time

–

100 sec

single arm row

Set

Intensity

Weight

Reps

Rest time

–

100 sec

curl

Set

Intensity

Weight

Reps

Rest time

–

100 sec

Spyder curl

Set

Intensity

Weight

Reps

Rest time

–

100 sec

face pull

Set

Intensity

Weight

Reps

Rest time

–

100 sec

Heavy Supra Push

bench press

Set

Intensity

Weight

Reps

Rest time

–

100 sec

incline bench press

Set

Intensity

Weight

Reps

Rest time

–

100 sec

skull crushers

Set

Intensity

Weight

Reps

Rest time

–

100 sec

overhead triceps extensions

Set

Intensity

Weight

Reps

Rest time

–

100 sec

side lateral raise

Set

Intensity

Weight

Reps

Rest time

–

100 sec

Light Vertical Pull

Graviton

Set

Intensity

Weight

Reps

Rest time

–

100 sec

lat pulldown

Set

Intensity

Weight

Reps

Rest time

–

100 sec

hammer curl

Set

Intensity

Weight

Reps

Rest time

–

100 sec

Behind back cable curl

Set

Intensity

Weight

Reps

Rest time

–

100 sec

Cable Shrugs

Set

Intensity

Weight

Reps

Rest time

–

100 sec

Light Infra Push

bench press

Set

Intensity

Weight

Reps

Rest time

–

100 sec

Infra cable fly

Set

Intensity

Weight

Reps

Rest time

–

100 sec

overhead triceps extensions

Set

Intensity

Weight

Reps

Rest time

–

100 sec

tricep pushdown

Set

Intensity

Weight

Reps

Rest time

–

100 sec

cable lateral raise

Set

Intensity

Weight

Reps

Rest time

–

100 sec

Push Pull Legs

Targeted muscles

Workouts

Heavy Vertical Pulling

chinup

Set

Intensity

Weight

Reps

Rest time

chinup

1×6

lat pulldown

Set

Intensity

Weight

Reps

Rest time

lat pulldown

1×12

hammer curl

Set

Intensity

Weight

Reps

Rest time

hammer curl

1×8

seated incline curl

Set

Intensity

Weight

Reps

Rest time

seated incline curl

1×12

Cable Shrugs

Set

Intensity

Weight

Reps

Rest time

Cable Shrugs

1×12

Heavy Infra Push

bench press

Set

Intensity

Weight

Reps

Rest time

bench press

1×6

skull crushers

Set

Intensity

Weight

Reps

Rest time

skull crushers

1×12

military press

Set

Intensity

Weight

Reps

Rest time

military press

1×8

Infra cable fly

Set

Intensity

Weight

Reps

Rest time

Infra cable fly

1×12

overhead triceps extensions

Set

Intensity