Trail Running

Shared By : pspereira
Frequency : 3 days / week
Day Type : Day of the Week
Type : Sport Specific
Difficulty : Intermediate
Downloads / Views : 0 / 16

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Description

Treino Especifico Para Corrida de Montanha V1

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Monday Tronco
Exercise Name Muscle Timer Reps Sets Track
Machine Inner Chest Press Machine Inner Chest Press

Chest

60 sec 15 3 Progress Chart
Machine Deltoid Raise Machine Deltoid Raise

Shoulders

60 sec 8 3 Progress Chart
Wide Grip Lat Pulldown Wide Grip Lat Pulldown

Back

60 sec 8 3 Progress Chart
Machine Lat Pulldown Machine Lat Pulldown

Back

60 sec 8 3 Progress Chart
Cable Rope Seated Row Cable Rope Seated Row

Back

60 sec 8 3 Progress Chart
Cable Biceps Curl Cable Biceps Curl

Biceps

60 sec 8 3 Progress Chart
Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown

Triceps

60 sec 8 3 Progress Chart
Thursday Pernas
Exercise Name Muscle Timer Reps Sets Track
Dumbbell Walking Lunge Dumbbell Walking Lunge

Upper Legs

60 sec 1 1 Progress Chart
Leg Extension Leg Extension

Upper Legs

60 sec 8 3 Progress Chart
Prone Leg Curl Prone Leg Curl

Upper Legs

60 sec 8 3 Progress Chart
Machine Hip Abduction Machine Hip Abduction

Upper Legs

60 sec 8 3 Progress Chart
Machine Hip Adduction Machine Hip Adduction

Upper Legs

60 sec 8 3 Progress Chart
Smith Machine Squat Smith Machine Squat

Upper Legs

60 sec 8 3 Progress Chart
Hack Calf Raise Hack Calf Raise

Lower Legs

60 sec 8 3 Progress Chart
Barbell Glute Bridge Barbell Glute Bridge

Glutes

60 sec 8 3 Progress Chart
Friday Dorsal e Abs
Exercise Name Muscle Timer Reps Sets Track
Barbell Romanian Deadlift Barbell Romanian Deadlift

Back

60 sec 8 3 Progress Chart
Back Hyperextension Back Hyperextension

Back

60 sec 8 3 Progress Chart
Superman Superman

Back

60 sec - 3 Progress Chart
Crunches Crunches

Abs

60 sec 8 3 Progress Chart
Oblique Crunch Oblique Crunch

Abs

60 sec 8 3 Progress Chart
Alternating Leg Bridge Alternating Leg Bridge

Abs

60 sec 8 3 Progress Chart