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BoostcampPNG
Careca Power
by LSD
1 athletes joined
Program Description
Experimental, para ser melhorado Plano de 4 dias com foco em peito e braços
Program Overview
Level
Beginner
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
Jul 05, 2024 06:28
Last Edited
Jul 07, 2024 11:13
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Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
2
Bench Press (Dumbbell)
2 Sets
6-10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
4
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
5
Chest Fly (Machine)
2 Sets
8-12 Reps
6
Tricep Extension (Cable)
2 Sets
8-12 Reps
Day 2
1
Lat Pulldown
2 Sets
6-10 Reps
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
3
Pullover (Machine)
3 Sets
6-10 Reps
4
Preacher Curl (Barbell)
2 Sets
6-10 Reps
5
Hammer Curl
3 Sets
8-12 Reps
6
Rear Delt Fly (Single Arm)
3 Sets
8-12 Reps
Day 3
1
Squat (Barbell)
3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
4
Leg Extension
3 Sets
8-12 Reps
5
Lying Leg Curl
2 Sets
8-12 Reps
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
2
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
3
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
4
Dip (Weighted)
3 Sets
6-10 Reps
5
Reverse Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
2
Bench Press (Dumbbell)
2 Sets
6-10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
4
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
5
Chest Fly (Machine)
2 Sets
8-12 Reps
6
Tricep Extension (Cable)
2 Sets
8-12 Reps
Day 2
1
Lat Pulldown
2 Sets
6-10 Reps
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
3
Pullover (Machine)
3 Sets
6-10 Reps
4
Preacher Curl (Barbell)
2 Sets
6-10 Reps
5
Hammer Curl
3 Sets
8-12 Reps
6
Rear Delt Fly (Single Arm)
3 Sets
8-12 Reps
Day 3
1
Squat (Barbell)
3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
4
Leg Extension
3 Sets
8-12 Reps
5
Lying Leg Curl
2 Sets
8-12 Reps
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
2
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
3
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
4
Dip (Weighted)
3 Sets
6-10 Reps
5
Reverse Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
2
Bench Press (Dumbbell)
2 Sets
6-10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
4
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
5
Chest Fly (Machine)
2 Sets
8-12 Reps
6
Tricep Extension (Cable)
2 Sets
8-12 Reps
Day 2
1
Lat Pulldown
2 Sets
6-10 Reps
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
3
Pullover (Machine)
3 Sets
6-10 Reps
4
Preacher Curl (Barbell)
2 Sets
6-10 Reps
5
Hammer Curl
3 Sets
8-12 Reps
6
Rear Delt Fly (Single Arm)
3 Sets
8-12 Reps
Day 3
1
Squat (Barbell)
3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
4
Leg Extension
3 Sets
8-12 Reps
5
Lying Leg Curl
2 Sets
8-12 Reps
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
2
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
3
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
4
Dip (Weighted)
3 Sets
6-10 Reps
5
Reverse Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
2
Bench Press (Dumbbell)
2 Sets
6-10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
4
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
5
Chest Fly (Machine)
2 Sets
8-12 Reps
6
Tricep Extension (Cable)
2 Sets
8-12 Reps
Day 2
1
Lat Pulldown
2 Sets
6-10 Reps
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
3
Pullover (Machine)
3 Sets
6-10 Reps
4
Preacher Curl (Barbell)
2 Sets
6-10 Reps
5
Hammer Curl
3 Sets
8-12 Reps
6
Rear Delt Fly (Single Arm)
3 Sets
8-12 Reps
Day 3
1
Squat (Barbell)
3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
4
Leg Extension
3 Sets
8-12 Reps
5
Lying Leg Curl
2 Sets
8-12 Reps
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
2
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
3
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
4
Dip (Weighted)
3 Sets
6-10 Reps
5
Reverse Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
2
Bench Press (Dumbbell)
2 Sets
6-10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
4
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
5
Chest Fly (Machine)
2 Sets
8-12 Reps
6
Tricep Extension (Cable)
2 Sets
8-12 Reps
Day 2
1
Lat Pulldown
2 Sets
6-10 Reps
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
3
Pullover (Machine)
3 Sets
6-10 Reps
4
Preacher Curl (Barbell)
2 Sets
6-10 Reps
5
Hammer Curl
3 Sets
8-12 Reps
6
Rear Delt Fly (Single Arm)
3 Sets
8-12 Reps
Day 3
1
Squat (Barbell)
3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
4
Leg Extension
3 Sets
8-12 Reps
5
Lying Leg Curl
2 Sets
8-12 Reps
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
2
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
3
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
4
Dip (Weighted)
3 Sets
6-10 Reps
5
Reverse Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
2
Bench Press (Dumbbell)
2 Sets
6-10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
4
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
5
Chest Fly (Machine)
2 Sets
8-12 Reps
6
Tricep Extension (Cable)
2 Sets
8-12 Reps
Day 2
1
Lat Pulldown
2 Sets
6-10 Reps
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
3
Pullover (Machine)
3 Sets
6-10 Reps
4
Preacher Curl (Barbell)
2 Sets
6-10 Reps
5
Hammer Curl
3 Sets
8-12 Reps
6
Rear Delt Fly (Single Arm)
3 Sets
8-12 Reps
Day 3
1
Squat (Barbell)
3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
4
Leg Extension
3 Sets
8-12 Reps
5
Lying Leg Curl
2 Sets
8-12 Reps
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
2
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
3
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
4
Dip (Weighted)
3 Sets
6-10 Reps
5
Reverse Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
2
Bench Press (Dumbbell)
2 Sets
6-10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
4
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
5
Chest Fly (Machine)
2 Sets
8-12 Reps
6
Tricep Extension (Cable)
2 Sets
8-12 Reps
Day 2
1
Lat Pulldown
2 Sets
6-10 Reps
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
3
Pullover (Machine)
3 Sets
6-10 Reps
4
Preacher Curl (Barbell)
2 Sets
6-10 Reps
5
Hammer Curl
3 Sets
8-12 Reps
6
Rear Delt Fly (Single Arm)
3 Sets
8-12 Reps
Day 3
1
Squat (Barbell)
3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
4
Leg Extension
3 Sets
8-12 Reps
5
Lying Leg Curl
2 Sets
8-12 Reps
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
2
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
3
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
4
Dip (Weighted)
3 Sets
6-10 Reps
5
Reverse Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
2
Bench Press (Dumbbell)
2 Sets
6-10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
4
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
5
Chest Fly (Machine)
2 Sets
8-12 Reps
6
Tricep Extension (Cable)
2 Sets
8-12 Reps
Day 2
1
Lat Pulldown
2 Sets
6-10 Reps
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
3
Pullover (Machine)
3 Sets
6-10 Reps
4
Preacher Curl (Barbell)
2 Sets
6-10 Reps
5
Hammer Curl
3 Sets
8-12 Reps
6
Rear Delt Fly (Single Arm)
3 Sets
8-12 Reps
Day 3
1
Squat (Barbell)
3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
4
Leg Extension
3 Sets
8-12 Reps
5
Lying Leg Curl
2 Sets
8-12 Reps
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
2
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
3
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
4
Dip (Weighted)
3 Sets
6-10 Reps
5
Reverse Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
2
Bench Press (Dumbbell)
2 Sets
6-10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
4
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
5
Chest Fly (Machine)
2 Sets
8-12 Reps
6
Tricep Extension (Cable)
2 Sets
8-12 Reps
Day 2
1
Lat Pulldown
2 Sets
6-10 Reps
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
3
Pullover (Machine)
3 Sets
6-10 Reps
4
Preacher Curl (Barbell)
2 Sets
6-10 Reps
5
Hammer Curl
3 Sets
8-12 Reps
6
Rear Delt Fly (Single Arm)
3 Sets
8-12 Reps
Day 3
1
Squat (Barbell)
3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
4
Leg Extension
3 Sets
8-12 Reps
5
Lying Leg Curl
2 Sets
8-12 Reps
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
2
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
3
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
4
Dip (Weighted)
3 Sets
6-10 Reps
5
Reverse Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
2
Bench Press (Dumbbell)
2 Sets
6-10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
4
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
5
Chest Fly (Machine)
2 Sets
8-12 Reps
6
Tricep Extension (Cable)
2 Sets
8-12 Reps
Day 2
1
Lat Pulldown
2 Sets
6-10 Reps
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
3
Pullover (Machine)
3 Sets
6-10 Reps
4
Preacher Curl (Barbell)
2 Sets
6-10 Reps
5
Hammer Curl
3 Sets
8-12 Reps
6
Rear Delt Fly (Single Arm)
3 Sets
8-12 Reps
Day 3
1
Squat (Barbell)
3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
4
Leg Extension
3 Sets
8-12 Reps
5
Lying Leg Curl
2 Sets
8-12 Reps
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
2
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
3
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
4
Dip (Weighted)
3 Sets
6-10 Reps
5
Reverse Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
2
Bench Press (Dumbbell)
2 Sets
6-10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
4
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
5
Chest Fly (Machine)
2 Sets
8-12 Reps
6
Tricep Extension (Cable)
2 Sets
8-12 Reps
Day 2
1
Lat Pulldown
2 Sets
6-10 Reps
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
3
Pullover (Machine)
3 Sets
6-10 Reps
4
Preacher Curl (Barbell)
2 Sets
6-10 Reps
5
Hammer Curl
3 Sets
8-12 Reps
6
Rear Delt Fly (Single Arm)
3 Sets
8-12 Reps
Day 3
1
Squat (Barbell)
3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
4
Leg Extension
3 Sets
8-12 Reps
5
Lying Leg Curl
2 Sets
8-12 Reps
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
2
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
3
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
4
Dip (Weighted)
3 Sets
6-10 Reps
5
Reverse Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
2
Bench Press (Dumbbell)
2 Sets
6-10 Reps
3
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
4
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
5
Chest Fly (Machine)
2 Sets
8-12 Reps
6
Tricep Extension (Cable)
2 Sets
8-12 Reps
Day 2
1
Lat Pulldown
2 Sets
6-10 Reps
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
3
Pullover (Machine)
3 Sets
6-10 Reps
4
Preacher Curl (Barbell)
2 Sets
6-10 Reps
5
Hammer Curl
3 Sets
8-12 Reps
6
Rear Delt Fly (Single Arm)
3 Sets
8-12 Reps
Day 3
1
Squat (Barbell)
3 Sets
6-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
4
Leg Extension
3 Sets
8-12 Reps
5
Lying Leg Curl
2 Sets
8-12 Reps
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
2
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
3
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
4
Dip (Weighted)
3 Sets
6-10 Reps
5
Reverse Bicep Curl (EZ Bar)
3 Sets
6-10 Reps