Workout Routine

Free

Zunkai macaco negao

by Daleste

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Full Body 3x Week by me

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

Workouts

Full1

Flat Chest Press (Machine)

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec

Flat Chest Press (Machine)

2×5

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec

cable lateral raise

2×5

Hip Braced Lat Row (Unilateral)

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec

Hip Braced Lat Row (Unilateral)

2×5

Smith Machine JM Press

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

Smith Machine JM Press

1×5

Lying Leg Curl (Unilateral)

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec

Lying Leg Curl (Unilateral)

2×5

Dumbbell Preacher Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec

Dumbbell Preacher Curl

2×5

Chest Supported Machine Rows (Upper Back)

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec

Chest Supported Machine Rows (Upper Back)

2×5

Leg Extension (Unilateral)

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec

Leg Extension (Unilateral)

2×5

Toe Press (Unilateral)

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec

Toe Press (Unilateral)

2×5

Full2

hack squat

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

hack squat

1×5

Hack Squat Toe Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
120 sec
2
–
–
5
120 sec

Hack Squat Toe Press

2×5

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec

incline bench press

2×5

Tricep Pushdown (Unilateral)

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec

Tricep Pushdown (Unilateral)

2×5

Lat Pulldown (Wide Grip)

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec

Lat Pulldown (Wide Grip)

2×5

Lying Leg Curl (Unilateral)

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec

Lying Leg Curl (Unilateral)

2×5

Reverse Fly Machine

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

Reverse Fly Machine

1×5

Preacher Hammer Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec

Preacher Hammer Curl

2×5

Lateral Raise (Machine)

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec

Lateral Raise (Machine)

2×5

Full3

Machine Chest Fly (Unilateral)

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec

Machine Chest Fly (Unilateral)

2×5

straight leg deadlift

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

straight leg deadlift

1×5

Lat Pulldown (Wide Grip)

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

Lat Pulldown (Wide Grip)

1×5

Banded Tricep Pushdown

Set
Reps
Rest time
1
6
180 sec
2
6
180 sec
3
6
180 sec
4
6
180 sec

Banded Tricep Pushdown

4×6

Incline Bicep Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec

Incline Bicep Curl

2×5

seated overhead press

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

seated overhead press

1×5

Leg Extension (Unilateral)

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec

Leg Extension (Unilateral)

2×5

Kelso Shrug

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

Kelso Shrug

1×5

Toe Press (Unilateral)

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
180 sec
2
–
–
5
180 sec

Toe Press (Unilateral)

2×5