We use cookies to help make Jefit better. By visiting this site, you agree to our cookie policy.

Preparação Física Marisa

jamestraining

Dec 21st 2022

TRY IT OUT

DOWNLOAD

Preparação Física Marisa

DOWNLOADS/VIEWS: 0/88

RATING: 0 (FROM 0 JEFIT MEMBERS)

1 DAYS - Sport Specific - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Friday
Monday

Treino A 8 exercises, 1 hr 4 mins

	Elliptical Training	1x0 reps • 300s	rest: 60s
	Plank	3x8 reps • 60s	rest: 30s
	Weight Plate Rotation	3x10 reps	rest: 30s
	Dumbbell Upright Row	5x15 reps	rest: 30s
	Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 30s
	Barbell Romanian Deadlift From Deficit	4x18 reps	rest: 30s
	Cable Seated Row	5x20 reps	rest: 30s
	Indoor Cycling	1x0 reps • 600s	rest: 60s

Treino B 8 exercises, 54 mins

	Plank	3x8 reps	rest: 60s
	Stability Ball Crunch	3x8 reps	rest: 60s
	Weight Plate Rotation	3x8 reps	rest: 60s
	Dumbbell Deadlift	5x8 reps	rest: 30s
	Machine Leg Press	4x15 reps	rest: 60s
	Cable Rope Face Pull	3x8 reps	rest: 60s
	Calf Press On Leg Press	3x10 reps	rest: 60s
	Indoor Cycling	1x0 reps • 300s	rest: 60s

Featured Workout plans

Try one of these professionally designed workout plans

Dumbbell Routine (Home or Gym)

Dumbbell Shoulders & Arms 2

Full Body Training Plan (3-days)

Full Body Training (1 muscle group/day)

Machine-Based Strength Program

Upper Body Strength Plan (Barbell/DB only)

Cardio: 20-Minute Session(s)

6x6 Full Body Strength

Barbell Muscle Building Plan

3 Day Dumbbell Split Program 2

Home or Gym Dumbbell Program 2

Bodyweight 8 Routine

Kettlebell Strong 101

Lose Weight & Get Ripped Plan

5x5 Split Full Body Plan

Advanced Dumbbell Full Body

5x5 Strength & Power Routine

28-Day Strong Female Protocol

28-Day Strength & Power Plan

28-Day Get Strong Program

Upper Body Gym Workout

28-Day General Sport Specific Program

28-Day Lose Weight and Get Ripped

28-Day Lose Weight & Get Lean Routine