ANIMAL - Treinos a nivel Intermédio

Cycle: 6-Day Split Routine, Two Days On,

Cycle: One Day Off, One Day On, Two Days Off, Repeat.
Level: Intermediate To Advanced
Goal: Muscle Strength And Size

Monday: Chest/Shoulders/Triceps

Chest
• Incline Bench Presses: 2 Sets X 8 Reps
• Dumbbell Presses: 2 Sets X 8 Reps
• Incline Flyes: 2 Sets X 8 Reps
• Flat Bench Presses: 2 Sets X 8 Reps
• Cable Crossovers: 2 Sets X 15 Reps

Delts
• Machine Rear Laterals: 3 Sets X 10 Reps
• Side Laterals: 3 Sets X 10 Reps
• Machine Laterals: 3 Sets X 10 Reps
• Seated Presses: 2 Sets X 6 Reps

Triceps
• Overhead Tricep Extensions: 3 Sets X 12 Reps
• Lying Tricep Extensions: 3 Sets X 12 Reps

Abs
• Ab Crunches: 3 Sets X 15 Reps


Tuesday: Legs/Calves

Legs
• Squats: 4 Sets X 6-15 Reps
• Lying Leg Curls: 4 Sets X 15 Reps
• Sissy Squats: 4 Sets X 15 Reps
• Stiff Leg Deadlifts: 4 Sets X 15 Reps

Calves
• Standing Calf Machine: 4 Sets X 15 Reps
• Seated Calf Raises: 4 Sets X 15 Reps

Abs
• Reverse Ab Crunches: 3 Sets X 15 Reps



Wednesday: OFF



Thursday: Back/Biceps

Back
• Barbell Rows: 3 Sets X 6-8 Reps
• Dumbbell Rows: 3 Sets X 8 Reps
• Seated Cable Rows: 3 Sets X 10 Reps
• Chins: 3 Sets To Failure
• Deadlifts: 2 Sets X 6-8 Reps
• Shrugs: 4 Sets X 15 Reps

Biceps
• Preacher Curls: 3 Sets X 8 Reps
• Seated Dumbbell Curls: 3 Sets X 8 Reps

Abs:
• Ab Rope Crunches: 3 Sets X 15 Reps


Friday: OFF


Saturday: OFF


Sunday: REPEAT





CYCLE: Two Days On, One Day Off, One Day On, One Day Off, One Day On, One Day Off

LEVEL: Intermediate
GOAL: Muscle Size And Strength


Monday: Chest/Biceps

Chest
• Dumbbell Presses: 4 Sets x 8 Reps
• Flat Bench Presses: 4 Sets x 8 Reps
• Flat Dumbbell Flyes: 3 Sets x 8 Reps
• Cable Crossovers: 2 Sets x 12 Reps

Biceps
• Barbell Curls: 3 Sets x 8 Reps
• Close EZ Bar Curls: 3 Sets x 8 Reps


Tuesday: Legs

• Leg Curls: 4 Sets x 10 Reps
• Leg Extensions: 4 Sets x 10 Reps
• Leg Presses: 4 Sets x 12 Reps
• Squats: 4 Sets x 12 Reps
• Stiff Legged Deadlifts: 4 Sets x 12 Reps


Wednesday: OFF


Thursday: Back/Calves

Back
• Barbell Shrugs: 3 Sets x 10 Reps
• High Pulls: 3 Sets x 10 Reps
• Rear Shrugs: 3 Sets x 10 Reps
• Reverse Barbell Rows: 3 Sets x 10 Reps
• T-Bar Rows: 3 Sets x 10 Reps
• Dumbbell Rows: 3 Sets x 10 Reps

Calves
• Standing Calf Raises: 4 Sets x 12 Reps
• Seated Calf Raises: 4 Sets x 12 Reps


Friday: OFF


Saturday: Shoulders/Triceps

Shoulders
• Machine Laterals: 3 Sets x 10 Reps
• Dumbbell Laterals: 3 Sets x 10 Reps
• Side Dumbbell Laterals: 3 Sets x 10 Reps

Triceps
• Dumbbell Presses: 3 Sets x 10 Reps
• Tricep Pressdowns: 3 Sets x 10 Reps
• Barbell Presses: 3 Sets x 10 Reps


Sunday: OFF





CYCLE: 4-Day Split, Two Days On, 1 Day Off, Two Days On, Two Days Off

LEVEL: Intermediate To Advanced
GOAL: Muscle Size, Strength


Monday: Quads/Hams

• Squats
• Leg Curls
• Leg Extensions
• Abs


Tuesday: Back/Calves

• Deadlifts
• Shrugs
• Toe Raises (5 sets of 12 reps)


Wednesday: OFF


Thursday: Back/Biceps

• Behind-The-Neck Pulldowns
• Front Lat Pulldowns
• Seated Rows
• Bicep Curls (Straight Bar)
• Preacher Curls
• Alternate Seated Dumbbell Curls
• Abs


Friday: Chest/Triceps

• Flat Bench Presses
• Incline Bench Presses
• Incline Dumbbell Presses
• Dips
• Tricep Cable Pushdowns
• Toe Raises (5 sets of 12 reps)


Saturday: OFF


Sunday: OFF



CYCLE: Four Day Split, Three Days Off

LEVEL: Intermediate
GOAL: Muscle Size


Monday: Chest/Biceps

Chest
• Bench Presses: 3 Warmup Sets
• Bench Presses: 3 Sets
• Incline Dumbbell Bench Presses: 3 Sets
• Incline Flyes: 3 Sets

Biceps:
• Barbell Curls: 3 Sets
• Dumbbell Curls: 3 Sets
• Concentration Curls: 3 Sets


Tuesday: Legs

• Stationary bike, 10 minutes, warm up

Hamstrings
• Seated Leg Curls: 3 Sets
• Stiff-Leg Deadlifts: 3 Sets
• One-Leg Leg Curls: 3 Sets

Quads: 9 Sets
• Squats: 3 Sets
• Leg Presses: 3 Sets
• Leg Extensions: 3 Sets


Wednesday: OFF

Thursday:

Back: 18 Sets
• Pullups: 3 Sets, Warmup
• Barbell Rows: 3 Sets
• Seated Rows: 3 Sets
• One-Arm Dumbbell Rows: 3 Sets
• Deadlifts: 3 Sets
• Barbell Shrugs: 3 Sets


Friday: OFF


Saturday:
Shoulders: 12 Sets
• Dumbbell Presses: 3 Sets, Warmup
• Dumbbell Presses: 3 Sets
• Front Barbell Presses: 3 Sets
• Bent-Over Dumbbell Laterals: 3 Sets

Triceps: 9 Sets
• Cable Pushdowns ("V" Bar): 3 Sets
• Close-Grip Bench Presses: 3 Sets
• Overhead Dumbbell Presses: 3 Sets

CYCLE: Four Day Split, Three Days Off LEVEL: Intermediate To Advanced GOAL: Overall Physique

Monday: Chest/Biceps/Calves Chest • Flat Bench Presses: 5 Sets x 8 Reps • Incline Dumbbell Presses: 4 Sets x 8 Reps • Flat Dumbbell Flyes: 3 Sets x 8 Reps • Close Grip Bench Presses: 4 Sets x 8 Reps Biceps • Straight Barbell Curls: 4 Sets x 8 Reps • Close EZ Bar Curls: 4 Sets x 8 Reps Calves • Standing Calf Raises: 4 Sets x 12 Reps • Seated Calf Raises: 4 Sets x 12 Reps

Tuesday: Legs/Abs Legs • Squats: 5 Sets x 8 Reps • Leg Presses: 4 Sets x 8 Reps • Stiff-Legged Deadlifts: 4 Sets x 8 Reps • Leg Extensions: 4 Sets x 8 Reps • Leg Curls: 4 Sets x 8 Reps Abs • Straight Leg Lifts: 4 Sets x 12 Reps • Bent Knee Leg Lifts: 4 Sets x 12 Reps • Incline Sit-Ups: 4 Sets x 12 Reps

Wednesday: OFF

Thursday: Back/Calves Back • Cable Pulldowns: 4 Sets x 8 Reps • Reverse Barbell Rows: 4 Sets x 8 Reps • Dumbbell Rows: 4 Sets x 8 Reps • Barbell Shrugs: 4 Sets x 8 Reps • Rear Shrugs: 3 Sets x 8 Reps Calves • Standing Calf Raises: 4 Sets x 12 Reps • Seated Calf Raises: 4 Sets x 12 Reps

Friday: OFF

Saturday: Shoulders/Triceps/Abs Shoulders • Rear Military Presses: 5 Sets x 12 Reps • Front Military Presses: 5 Sets x 12 Reps • Bent-Over Laterals: 4 Sets x 12 Reps Triceps • Nose Breakers: 4 Sets x 8 Reps • Dips: 4 Sets x 8 Reps • Tricep Pushdowns: 4 Sets x 8 Reps Abs • Straight Leg Lifts: 4 Sets x 12 Reps • Bent Knee Leg Lifts: 4 Sets x 12 Reps • Incline Sit-Ups: 4 Sets x 12 Reps

Sunday: OFF

CYCLE: 2 days on, 1 day off LEVEL: Intermediate GOAL: Gain Mass

Shoulders Barbell Presses 3 sets x 6-10 Dumbbell Presses 3 sets x 8-10 Dumbbell Side Laterals 3 sets x 10 Dumbbell Rear Laterals 2 sets x 12

Back Deadlifts 3 sets x 6-10 Barbell Rows 3 sets x 8-10 Pullups (Wide Grip) 2 sets to failure Pullups (Underhand Close Grip) 2 sets to failure

Arms Superset of Biceps/Triceps Standing Barbell Curls 4 sets x 10-12 superset with Skull Crushers 4 sets x 10-12 Hammer Curls 4 sets x 10 superset with Overhead Tricep Dumbbell Press 4 sets x 10 Wrist Curls 3 sets x 20 Reverse Wrist Curls 3 sets x 20

Chest Flat Bench Press 3 sets x 6-10 Dumbbell Incline Press 3 sets x 8-10 Dumbbell Flyes 3 sets x 12

Legs Squats 4 sets x 6-10 Leg Press 3 sets x 10-12 Leg Extensions 3 sets x 12 Seated Leg Curls 3 sets x 12 Lying Leg Curls 3 sets x 12

CYCLE: 4 Day Split, 3 Days Off LEVEL: Intermediate GOAL: Mass Gain Monday: Back/Biceps/Abs Back Front Pulldowns: 4 sets x 8-15 reps Barbell Rows: 4 sets x 6-12 reps Dumbbell Rows: 3 sets x 10-12 reps Dumbbell Pullovers: 3 sets x 8-12 reps Hyperextensions: 3 sets x 12 reps Biceps Preacher Curls: 4 sets x 8-15 reps Incline DB Curls: 3 sets x 8-12 reps Cable Curls: 3 sets x 10-15 reps Abs Machine Crunches: 4 sets x 25 reps Tuesday Chest, Triceps Chest Incline Barbell Press: 4 sets x 6-12 reps Flat Dumbbell Press: 3 sets x 6-12 reps Decline Dumbbell Flyes: 3 sets x 10-12 reps Cable Crossovers: 3 sets x 15 reps Triceps Cable Pushdowns: 4 sets x 10-15 reps Skullcrushers: 4 sets x 8-12 reps Overhead Dumbbell Extensions: 3 sets x 8-12 reps Wednesday: Off

Thursday Quads/Hams/Calves Quads Squats: 5 sets x 6-20 reps Hack Squats: 3 sets x 12-15 reps Leg Extensions: 3 sets x 15-20 reps Hamstrings Stiff Legged Deadlifts: 4 sets x 10-15 reps Standing Unilateral Leg Curls: 4 sets x 10-15 reps Calves Leg Press Calf Raises: 4 sets x 15-25 reps Seated Calf Raises: 4 sets x 12-15 reps Friday Delts/Traps/Abs Delts Seated Dumbbell Military Press: 4 sets x 8-12 reps Side Dumbbell Lateral Raises: 4 sets x 10-15 reps Bent Cable Rear Delt Raises: 3 sets x 10-15 reps Front Dumbbell Raises: 3 sets x 10-12 reps Traps Barbell Shrugs: 4 sets x 8-12 reps Dumbbell Shrugs: 4 sets x 12 reps Abs Decline Bench Crunches: 4 sets x 15 reps Saturday: Off Sunday: Off

CYCLE: Five Day Split, Two Days Off LEVEL: Intermediate GOAL: Complete Physique & Mass Building

Day One: Chest/Calves/Abs Chest • Pushups: 1 warmup set • Incline Bench Press: 4 Sets x 10, 8, 6, 6 • Flat Bench Dumbbell Press: 4 Sets x 10, 8, 6, 6 • Flat Bench Dumbbell Flyes: 3 Sets x 12, 10, 8 • Pushups: Immediately following the last set of dumbbell flyes, finish the chest with one set of pushups to failure Calves • Donkey Calf Raises: 4 Sets x 20, 15, 15, 12 • Standing Calf Raises: 4 Sets x 20, 15, 15, 12 Abs • Hanging Leg Raises: 4 Sets x 20, 20, 20, 20 • Rope Crunches: 4 Sets x 20, 20, 15, 15 • Dumbbell Side Crunches: 4 Sets x 20, 20, 15, last set to failure

Day Two: Legs Legs • Bike: 5-10 minutes warmup • Squat: 4 Sets x 12, 10, 8, 6 • Leg Press: 4 Sets x 10, 8, 6, 6 • Leg Extensions: 3 Sets x 10, 8, 8

Day Three: Biceps/Triceps/Abs Biceps • Seated Preacher Curls: 4 Sets x 12, 10, 8, 8 • Standing Dumbbell Curls: 4 Sets x 10, 8, 8, 6 • Dumbbell Hammer Curls: 3 Sets x 10, 8, 8 Triceps • Skull Crushers: 4 Sets x 12, 10, 8, 8 • Close Grip Bench Press: 4 Sets x 12, 10, 8, 8 • Cable Pushdowns: 3 Sets x 12,10, 8 Abs • Cross Body Crunches: 4 Sets x 20, 20, 20, 20 • Decline Reverse Crunch: 4 Sets x 20, 20, 15, last set to failure

Day Four: Hamstrings/Back/Calves Hamstrings • Bike: 5-10 minute warmup • Stiffed Legged Deadlifts: 5 Sets x 12, 10, 8, 8, 6 • Lying Leg Curls: 4 Sets x 12, 10, 10, 8 • Standing Leg Curl: 3 Sets x 12, 10, last set to failure Back • Wide Grip Pull-Ups: 3 Sets x to failure each set • Bent-over Barbell Rows: 4 Sets x 12, 10, 10, 8 • Seated Cable Rows (close grip): 3 Sets x 10, 10, 8 Calves • Donkey Calf Raises: 4 Sets x 20, 15, 15, 12 • Calf Raises on Leg Press Machine: 3 Sets x 20, 20, last set to failure

Day Five: Shoulders/Traps/Abs Shoulders • Barbell Shoulder Press: 4 Sets x 12, 10, 10, 8 • Arnold Dumbbell Press: 3 Sets x 10, 10, 8 • Front Dumbbell Raises: 2 Sets x 10, 10 • Side Dumbbell Raises: 2 Sets x 10, 10 Traps • Barbell Shrugs: 4 Sets x 12, 10, 10, 8 • Upright Rows: 4 Sets x 10, 10, 10, 8 Abs • Lying Leg Raises: 4 Sets x 20, 15, 15, 12 • Crunches: 3 Sets x 20, 20, last set to failure

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