Workout Routine 10 October to 24 November

Hello everyone :)
For 6 weeks this is the workout that'll do. I know it's very hardcore and as already said is the kind of workout that I like and feel results.

* Maximum rest time between sets - 1 minute* Time of maximum rest between exercises - 2 minutes* Time to recover physically and psychologically - 5 minutes

During each workout drink 2L of water on average!

Try this ;)
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Olá a todos :)

Durante 6 semanas este é o treino que irei fazer. Eu sei que é muito hardcore e tal como já tinha dito é o tipo de treino que eu gosto e sinto resultados.

* Tempo de descanso máximo entre séries - 1 minutos
* Tempo de descanso máximo entre exercícios - 2 minutos
* Tempo para recuperação fisica e psicologica - 5 minutos 

Ao longo de cada treino bebo em média 2L de água!

• Monday & Thursday

CHEST TRAINING
Exercices	Sets	Repetitions
Bench Press	5	10 – 6 – 6 – 4 – 4 (Drop Set)
Dumbell Bench Press	4	8 – 6 – 6 – 6
Dumbell Fly	4	10 – 8 – 6 – 6
Incline Bench Press	4	10 – 6 – 6 – 4 – 4 (Drop Set)
Incline Dumbell Bench Press	4	8 – 6 – 6 – 6
Butterfly	5	10 – 8 – 6 – 6 – 4 (Drop Set)
BICEPS TRAINING
Exercices	Sets	Repetitions
Ez Bar Curl	4	10 – 8 – 6 – 6 (Drop Set)
Alternat Curl	4	10 – 8 – 6 – 6
Hammer Curl	4	10 – 8 – 6 – 6
Seated Dumbbell Curl	4	10 – 8 – 6 – 6 (Drop Set)

• Tuesday & Friday

BACK TRAINING
Exercices	Sets	Repetitions
Reverse Grip Pulldown	5	10 – 6 – 6 – 4 – 4 (Drop Set)
Seated Cable Row	4	10 – 6 – 6 – 6
Straight Bar Row	4	10 – 6 – 6 – 6
Wide Grip Lat Pulldown	4	8 – 8 – 6 – 6
Rear Pulldown	4	10 – 6 – 6 – 4 (Drop Set)
Low And Standing Cable Row	5	10 – 8 – 6 – 6 – 4 (Drop Set)
TRICEPS TRAINING
Exercices	Sets	Repetitions
Bar Pushdown	4	10 – 8 – 6 – 6 (Drop Set)
Cable Pushdown	4	10 – 8 – 6 – 6
Barbell Lying Triceps Extension	4	10 – 8 – 6 – 6 (Drop Set)
V-Bar Pushdown	4	10 – 8 – 6 – 6

• Wednesday

LEG TRAINING
Exercices	Sets	Repetitions
Smith Machine Squads	5	10 – 6 – 6 – 4 – 4 (Drop Set)
Lounges	4	10 – 8 – 6 – 6
Leg Extension	4	8 – 8 – 6 – 6 (Drop Set)
Leg Curling	4	8 – 8 – 6 – 6 (Drop Set)
Smith Standing Calves	5	10 – 6 – 6 – 4 – 4
SHOULDER TRAINING
Exercices	Sets	Repetitions
Barbell Military Press	4	10 – 8 – 8 – 6 (Drop Set)
Dumbbell Shoulder Press	4	10 – 8 – 8 – 6 (Drop Set)
Dumbbell Lateral Raises	4	10 – 8 – 8 – 8
Dumbbell Front Raises	4	10 – 8 – 8 – 8
Dumbbell Rear Raises	4	10 – 8 – 8 – 8