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  • Treino A - Peito/triceps/ombro+ (Abs Sup e Inf)

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    João Bruno Ribeiro Neto
    10 views2 pages
    This document outlines a 3 day training split routine. Day 1 focuses on chest, triceps, and shoulders along with abdominal exercises. Day 2 targets back, biceps, and shoulders. Day 3 works legs and abs. Each day includes a variety of exercises targeting the muscle groups of focus in 2 to 4 sets of varying reps with rest periods between sets and exercises.

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    Workou training

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    treino

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    This document outlines a 3 day training split routine. Day 1 focuses on chest, triceps, and shoulders along with abdominal exercises. Day 2 targets back, biceps, and shoulders. Day 3 works legs and abs. Each day includes a variety of exercises targeting the muscle groups of focus in 2 to 4 sets of varying reps with rest periods between sets and exercises.

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    © All Rights Reserved
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    10 views2 pages

    Treino A - Peito/triceps/ombro+ (Abs Sup e Inf)

    Uploaded by

    João Bruno Ribeiro Neto
    This document outlines a 3 day training split routine. Day 1 focuses on chest, triceps, and shoulders along with abdominal exercises. Day 2 targets back, biceps, and shoulders. Day 3 works legs and abs. Each day includes a variety of exercises targeting the muscle groups of focus in 2 to 4 sets of varying reps with rest periods between sets and exercises.

    Copyright:

    © All Rights Reserved
    Download as RTF, PDF, TXT or read online from Scribd
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    of 2

    treino A - peito/triceps/ombro+(abs sup e

    inf)
    1.

    Incline Barbell Press: 2 sets 4-6, 6-8 (RPT)

    2.

    Flat Barbell Bench Press: 2 sets 4-6, 6-8 (RPT)

    3.

    Weighted Dips: 2 sets 6-8, 8-10 (RPT)

    4.

    Cable Rope Pushdowns: 3 sets 6-8, 8-10, 10-12


    (RPT)

    5.

    Lateral Raises: 12-15 reps + 4 sets of 3-5 rep


    (rest pause)

    6.

    Hanging Leg Raises: 3 sets x 10-15 reps (straight


    sets)

    7.

    abs superior na mquina

    Treino B -Costas/Bceps/ombro
    8.

    Weighted Pull-ups: 3 sets - 4-6, 6-8, 8-10 (RPT)

    9.

    Cable Rows: 2 sets - 6-8, 8-10 (RPT)

    10. Incline

    Dumbbell Curls: 3 sets 4-6, 6-8, 8-10

    (RPT)
    11. Wide

    grip upright row: 4 sets 12, 10, 8, 6


    (standard pyramid)

    12. Standing

    Barbell Press: 3 sets - 4-6, 6-8, 8-10

    (RPT)
    13.

    Face Pulls: 12-15 reps + 4 sets of 3-5 reps (rest


    pause)

    Treino C - Perna/ABS
    14. Bulgarian

    Split Squats: 3 sets 6-8, 8-10, 10-12

    (RPT)
    15. Romanian

    Deadlifts: 3 sets - 6-8, 8-10, 10-12

    (RPT)
    16. Leg

    Extensions: 3 sets 8-10, 10-12, 12-15 (RPT)

    17. Calf

    Raises: 3 sets x 10-15 reps (straight sets)

    18. Hanging

    Leg Raises: 3 sets x 10-15 reps (straight

    sets)
    19. Abs

    Wheel Roll outs: 3 sets x 10-15 reps


    (straight sets)

    45 segundos de descanso entre sries . 1,3 minutos


    entre exerccios .

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