By Pedro Bernardes
Intermediate (2-3 years) | |
38 minutes/day | 3 days/week | 4 weeks | |
Build Muscle, Bodybuilding, Tone Body | |
Lat Pulldown Cable Machine, Lat Pulldown Bar, Row Machine, Triangle Lat/Low Row Attachment, 2 x Dumbbell, Trap Bar, Seated Preacher Bicep Curl Machine, Hammer Bar Show More |
Average Exertion | Average Cardio Intensity |
Description |
Day 1: Day 1 | Day 2: Rest | Day 3: Day 3 | Day 4: Rest | Day 5: Day 5 | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 3 rounds Rest 90s between rounds | ||||
1A.Lat Pulldown | 3 rounds | 12 reps | 0s | |
1B.Machine Row | 3 rounds | 12 reps | 90s | |
Circuit #2 - 3 rounds Rest 90s between rounds | ||||
2A.Neutral Close Grip Lat Pull Down | 3 rounds | 12 reps | 0s | |
2B.Bent Over Two-Dumbbell Row | 3 rounds | 12 reps | 90s | |
Circuit #3 - 3 rounds Rest 90s between rounds | ||||
3A.Trap Bar Shrug | 3 rounds | 12 reps | 0s | |
3B.Trap Bar Row | 3 rounds | 12 reps | 90s | |
Circuit #4 - 3 rounds Rest 90s between rounds | ||||
4A.Machine Preacher Curls | 3 rounds | 10 reps | 0s | |
4B.Barbell Hammer Curl | 3 rounds | 10 reps | 90s |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 3 rounds Rest 90s between rounds | ||||
1A.Lat Pulldown | 3 rounds | 12 reps | 0s | |
1B.Machine Row | 3 rounds | 12 reps | 90s | |
Circuit #2 - 3 rounds Rest 90s between rounds | ||||
2A.Neutral Close Grip Lat Pull Down | 3 rounds | 12 reps | 0s | |
2B.Bent Over Two-Dumbbell Row | 3 rounds | 12 reps | 90s | |
Circuit #3 - 3 rounds Rest 90s between rounds | ||||
3A.Trap Bar Shrug | 3 rounds | 12 reps | 0s | |
3B.Trap Bar Row | 3 rounds | 12 reps | 90s | |
Circuit #4 - 3 rounds Rest 90s between rounds | ||||
4A.Machine Preacher Curls | 3 rounds | 10 reps | 0s | |
4B.Barbell Hammer Curl | 3 rounds | 10 reps | 90s |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 3 rounds Rest 90s between rounds | ||||
1A.Lat Pulldown | 3 rounds | 12 reps | 0s | |
1B.Machine Row | 3 rounds | 12 reps | 90s | |
Circuit #2 - 3 rounds Rest 90s between rounds | ||||
2A.Neutral Close Grip Lat Pull Down | 3 rounds | 12 reps | 0s | |
2B.Bent Over Two-Dumbbell Row | 3 rounds | 12 reps | 90s | |
Circuit #3 - 3 rounds Rest 90s between rounds | ||||
3A.Trap Bar Shrug | 3 rounds | 12 reps | 0s | |
3B.Trap Bar Row | 3 rounds | 12 reps | 90s | |
Circuit #4 - 3 rounds Rest 90s between rounds | ||||
4A.Machine Preacher Curls | 3 rounds | 10 reps | 0s | |
4B.Barbell Hammer Curl | 3 rounds | 10 reps | 90s |
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