Program
NEW ELITE 4 DAY WORKOUT!!!!! MADE BY MARCELO
Objetivo Avaliação do plano atual
Ganhar massa muscular Muito bem orientado
Aumentar a força Bem orientado
Desenvolver pernas e parte superior Abrange ambos de forma equilibrada
Manter massa muscular Adequado, se mantiveres o estímulo e a alimentação
Melhorar a resistência muscular Contribui para isso
Melhorar a condição cardiovascular Parcialmente; depende de como estruturarmos o cardio e a atividade semanal
Perder gordura Possível, mas depende também do balanço energético e da alimentação
Goal Current Plan Assessment
Gain muscle mass Very well suited
Increase strength Well suited
Develop lower and upper body Covers both in a balanced way
Maintain muscle mass Appropriate, provided training stimulus and nutrition are maintained
Improve muscular endurance Contributes to this goal
Improve cardiovascular fitness Partially; depends on how cardio and weekly activity are structured
Lose body fat Possible, but also depends on energy balance and nutrition
Ganhar massa muscular Muito bem orientado
Aumentar a força Bem orientado
Desenvolver pernas e parte superior Abrange ambos de forma equilibrada
Manter massa muscular Adequado, se mantiveres o estímulo e a alimentação
Melhorar a resistência muscular Contribui para isso
Melhorar a condição cardiovascular Parcialmente; depende de como estruturarmos o cardio e a atividade semanal
Perder gordura Possível, mas depende também do balanço energético e da alimentação
Goal Current Plan Assessment
Gain muscle mass Very well suited
Increase strength Well suited
Develop lower and upper body Covers both in a balanced way
Maintain muscle mass Appropriate, provided training stimulus and nutrition are maintained
Improve muscular endurance Contributes to this goal
Improve cardiovascular fitness Partially; depends on how cardio and weekly activity are structured
Lose body fat Possible, but also depends on energy balance and nutrition
Segunda-feira — Upper A/ Monday Upper Body A
Bench Press
3 sets - 10 reps
_Back_small.png)
Cable Wide-Grip Lat Pulldown
3 sets - 10 reps
Straight Back Seated Row
3 sets - 10 reps
Lever Seated Fly
3 sets - 10 reps
Cable One Arm Lateral Raise
3 sets - 12 reps
_Upper-Arms_small.png)
Cable Overhead Triceps Extension
3 sets - 15 reps
Dumbbell Incline Curl
3 sets - 10 reps
Terça-feira — Lower A/ Tuesday Lower Body A
_Thighs_small.png)
Barbell Squat
3 sets - 10 reps
Sled 45° Leg Wide Press
3 sets - 10 reps
Lever Seated Leg Curl
3 sets - 10 reps
Lever Leg Extension
3 sets - 10 reps
Standing Calf Raise
3 sets - 10 reps
Cable Kneeling Crunch
3 sets - 10 reps
Quarta-feira/Wednesday
Quinta-feira — Upper B/ Thursday Upper Body B
Dumbbell Incline Bench Press
3 sets - 10 reps
Incline Row
3 sets - 12 reps
Cable Wide-Grip Lat Pulldown
3 sets - 10 reps
Lever Seated Shoulder Press
3 sets - 10 reps
_Shoulders_small.png)
Cable Standing Face Pull (with rope)
3 sets - 12 reps
Cable One Arm Lateral Raise
3 sets - 12 reps
Lever Preacher Curl
3 sets - 15 reps
_Upper-Arms_small.png)
Triceps Pushdown
3 sets - 10 reps
Sexta-feira — Lower B/ Friday Lower Body B
Romanian Deadlift
3 sets - 10 reps
-(female)_Hips_small.png)
Lever Hip Thrust
3 sets - 12 reps
Lever Lying Leg Curl
2 sets - 10 reps
Bulgarian Split Squat
2 sets - 12 reps
Lever Seated Hip Abduction
2 sets - 12 reps
_Calf_small.png)
Lever Seated Calf Raise
3 sets - 10 reps
Cable Kneeling Crunch
2 sets - 10 reps
Sabado Treino de cardio/Saturday Cardio Training
Walking on Stepmill
_Cardio_small.png)
Run on Treadmill
1 sets
SUNDAY
Workouts in program
Segunda-feira — Upper A/ Monday Upper Body A
7 Exercises
Terça-feira — Lower A/ Tuesday Lower Body A
6 Exercises
Quarta-feira/Wednesday
0 Exercises
Quinta-feira — Upper B/ Thursday Upper Body B
8 Exercises
Sexta-feira — Lower B/ Friday Lower Body B
7 Exercises
Sabado Treino de cardio/Saturday Cardio Training
2 Exercises
SUNDAY
0 Exercises