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  • Fascia Stretch Training - 7: Treino FST-7 Tríceps

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    Eduardo Cabreira
    45 views2 pages
    The document outlines a 7-day fascia stretch training program that focuses on different muscle groups each day. Day 1 works the triceps, biceps, and calves along with abs. Day 2 targets legs and thighs. Day 3 is chest and triceps with abs. Day 4 is back and calves. Day 5 works shoulders, traps, and biceps with obliques. Days 6 and 7 are rest days. The program also provides example exercises for each muscle group to perform across 3-4 sets of 8-12 reps, with some isolation exercises prescribed for 7 sets.

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    treino para musculação

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    Fascia Stretch Training 7

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    The document outlines a 7-day fascia stretch training program that focuses on different muscle groups each day. Day 1 works the triceps, biceps, and calves along with abs. Day 2 targets legs and thighs. Day 3 is chest and triceps with abs. Day 4 is back and calves. Day 5 works shoulders, traps, and biceps with obliques. Days 6 and 7 are rest days. The program also provides example exercises for each muscle group to perform across 3-4 sets of 8-12 reps, with some isolation exercises prescribed for 7 sets.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    45 views2 pages

    Fascia Stretch Training - 7: Treino FST-7 Tríceps

    Uploaded by

    Eduardo Cabreira
    The document outlines a 7-day fascia stretch training program that focuses on different muscle groups each day. Day 1 works the triceps, biceps, and calves along with abs. Day 2 targets legs and thighs. Day 3 is chest and triceps with abs. Day 4 is back and calves. Day 5 works shoulders, traps, and biceps with obliques. Days 6 and 7 are rest days. The program also provides example exercises for each muscle group to perform across 3-4 sets of 8-12 reps, with some isolation exercises prescribed for 7 sets.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 2

    Fascia Stretch Training 7

    Dia 1: Trceps, Bceps e Panturrilhas +abs (Supra)

    Dia 2: Pernas, Femoral

    Dia 3: Peito e Trceps +abs (infra)

    Dia 4: Costas e Panturrilha

    Dia 5: Ombro, trapzio e Bceps +abs (obliquo)

    Dia 6: sbado

    Dia 7: Domingo

    Treino FST-7
    Trceps

    Supino com pegada fechada 3 a 4 sries de 8-12 reps

    Trceps barra fixa 3 a 4 sries de 8-12 reps

    Francs 3 a 4 sries de 8-12 reps

    Trceps corda (isolador) 7 sries de 8-12 reps

    Bceps

    Rosca Direta 3 a 4 sries de 8-12 reps

    Alternado 3 a 4 sries de 8-12 reps

    Martelo 3 a 4 Sries de 8-12 reps

    Mquina Scoot (isoladora) 7 sries de 8-12 reps

    Quadrceps

    Agachamento 3 a 4 sries de 8-12 reps

    Leg Press (45 ou 90 ) 3 a 4 sries de 8-12 reps

    Agachamento Hack 3 a 4 sries de 8-15 reps

    Cadeira Extensora 7 sries de 8-15 reps

    Peito

    Supino Reto 3 a 4 sries de 8-12 reps

    Supino Declinado 3 a 4 sries de 8-12 reps

    Supino inclinado - 3 a 4 sries de 8-12 reps

    Crossover 7 sries de 8-12 reps

    Ombros

    Desenvolvimento com Barra ( atrs ) 3 a 4 sries de 8-12 reps

    Desenvolvimento Arnold 3 a 4 sries de 8-12 reps

    Lateral (Halteres ou barra) 3 a 4 sries de 8-12 reps

    Mquina Desenvolvimento 7 sries de 8-12 reps

    Costas 5 exerccios

    Barra fixa pegada aberta 3 a 4 sries de 8-12 reps

    Puxada alta (atrs) 3 a 4 sries de 8-12 reps

    Remada curvada 3 a 4 sries de 8-12 reps

    Pulley baixo (pegada fechada) 3 a 4 sries de 8-12 reps

    Pull Down (isolador) 7 sries de 8-12 reps

    Isquiotibiais (pernas) Femorais

    Cadeira Flexora 3 a 4 sries de 10-15 reps

    Stiff-leg deadlift 3 a 4 sries de 8-12 reps

    Flexora unilateral 3 a 4 sries de 10-15 reps

    Mesa Flexora 7 sries de 10-15 reps

    Trapzios

    Encolhimento com halteres 3 a 4 sries de 8-12 reps

    Encolhimento na mquina 7 sries de 10-12 reps

    Deltoides posteriores

    Crucifixo invertido com halteres 3 a 4 sries de 12-15 reps

    Pec deck inverso 7 sries de 10-15 reps

    Panturrilhas

    Gmeos em p vitela 4 sries de 15-20 reps

    Gmeos sentado 4 sries de 15-20 reps

    Panturrilha no Leg Press 7 sries de 10-12 reps

    Dia 1: Trceps, Bceps e Panturrilhas +abs (Supra)

    Dia 2: Pernas, Femoral

    Dia 3: Peito e Trceps +abs (infra)

    Dia 4: Costas e Panturrilha

    Dia 5: Ombro(trapzio) e Bceps +abs (obliquo)

    Dia 6: Descanso

    Dia 7: Descanso

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