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  • Lista de Exercícios Átila Rodrigues

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    LISTA DE EXERCÍCIOS ÁTILA RODRIGUES

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    26 views7 pages

    Lista de Exercícios Átila Rodrigues

    Uploaded by

    Átila Motovlog

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 7

    Alguns exercícios podem ter nomes diferentes de acordo com a região, caso

    tenha qualquer dúvida entre em contato via WhatsApp. 71 99293-6723

    Exercício Execução em Vídeo


    Supino Reto Barra https://youtu.be/101kUNQAI-g
    Supino Fechado Barra https://youtu.be/W79swsm3UMc
    Supino Reto Halteres https://youtu.be/2Hav3cNAlUI
    Supino Reto Alternado https://youtu.be/IjQ8E2JWN8w
    Supino Reto Smith https://youtu.be/KHxuYgv8Azs
    Supino Inclinado Barra https://youtu.be/n0inZg2lL6k
    Supino Inclinado Halteres https://youtu.be/zwHUoWuiFso
    Supino Inclinado Alternado https://youtu.be/LM_DDxPTT5U
    Supino Inclinado Smith https://youtu.be/cA9Go7vTYK4
    Supino Declinado Barra https://youtu.be/a8qExnLyJKA
    Supino Declinado Halteres https://youtu.be/ySeVwvkIBTg
    Supino Declinado Smith https://youtu.be/y75EDclW7BY
    Crucifixo Reto Halteres https://youtu.be/xzT5cmUHmBc
    Crucifixo Inclinado Halteres https://youtu.be/rXgqHGWchy0
    Crucifixo Declinado Halteres https://youtu.be/xzT5cmUHmBc
    Cross-Over Polia Alta https://youtu.be/sCMKaHa4LV0
    Cross-Over Polia Média https://youtu.be/LKlfGUkP3bY
    Cross-Over Polia Baixa https://youtu.be/ID1mHCQJDAc
    Cross-Over Unilateral polia baixa https://youtu.be/-rxVQr7Facg
    Flexão De Braços https://youtu.be/ZZ1b8RUbNrk
    Flexão De Braços Declinado https://youtu.be/xTLxWAB-7F4
    Peck Deck Fly https://youtu.be/6gQVvo89mx4
    Voador Peitoral https://youtu.be/gCAEHE7rkVk
    Hex Press https://youtu.be/YQhyLMs_W5g
    Single Dumbbell Hex Press https://youtu.be/ntCv6vhffTY
    Single DB Hex Press Inclinado https://youtu.be/jTyu9GFqTxQ
    Pullover https://youtu.be/mFSu8GycbsI
    Paralela no Graviton https://youtu.be/F4kakB4UEVA
    Paralelas https://youtu.be/S72WckF7wfM

    Átila Rodrigues

    WhatsApp: (71) 99293-6723


    Exercício Execução em Vídeo
    Barra Fixa Peg Pronada https://youtu.be/uB9bxfckj-U
    Barra Fixa Peg Pronada DB no pés https://youtu.be/mMpkMQDYq_I
    Levantamento Terra https://youtu.be/vpDyJ-B1d4g
    Puxada Frontal Peg Pronada https://youtu.be/cZoFD1aSkL0
    Puxada Frontal Peg Supinada https://youtu.be/94QU5aeWJZU
    Puxada Frontal Peg Supinada Aberta https://youtu.be/_8M4Hz2srW4
    Puxada Frontal Pegada Neutra https://youtu.be/YJwe97mWTLQ
    Puxada Frontal Unilateral https://youtu.be/K2onZANU9Q4
    Puxada unilateral no cross de joelhos https://youtu.be/35ccSKskQnI
    Puxada no cross pegada aberta de joelhos https://youtu.be/cRZDRT1uIm4
    Remada Curvada Peg Pronada https://youtu.be/me7RvCCyedQ
    Remada Curvada Peg Supinada https://youtu.be/x9VxaxycVwI
    Remada Cavalinho https://youtu.be/vK_C11sn7Wo
    Pull Down Barra https://youtu.be/sC_dyfWHSm0
    Pull Down Barra Pegada Aberta https://youtu.be/y1hePJxxrm4
    Remada Curvada Halteres Peg Pronada https://youtu.be/xr8oDG6d7_o
    Remada Curvada Halteres Peg Supinada https://youtu.be/SLqs9uYLSus
    Remada Curvada Halteres Peg Neutra https://youtu.be/R8-PpUYsHM4
    Remada Máquina Peg Pronada https://youtu.be/xr8oDG6d7_o
    Remada Curvada no Cross Polia Baixa https://youtu.be/9m1b5BvUf7Q
    Remada baixa pegada Supinada https://youtu.be/rLtrSJVrpHo
    Remada baixa pegada Pronada https://youtu.be/-5geCjcsXIo
    Remada Baixa Pegada Neutra https://youtu.be/SkaVO7trfNM
    Remada Máquina Peg Supinada https://youtu.be/PIDkijUY2wE
    Remada Máquina Peg Neutra https://youtu.be/558R37BjGXw
    Remada Cross Peg Pronada https://youtu.be/oyxuFyoGpHY
    Remada Cross Peg Supinada https://youtu.be/s3ozqAMdTXE
    Remada Cross Peg Neutra https://youtu.be/jHXCX7HRY3I
    Remada Unilateral Peg Pronada https://youtu.be/vXwmxUE4xzU
    Remada Unilateral Peg Supinada https://youtu.be/igTecKzRJSQ
    Remada Unilateral Peg Neutra https://youtu.be/LqmQWnFVkv4
    Pull-Down Barra https://youtu.be/FJjY2qNPlzI
    Pull-Down Cross Peg Pronada https://youtu.be/wPiY1RKSIN8
    Pull-Down Cross Peg Supinada https://youtu.be/TcFHOAKQRKY
    Pull-Down Cross Corda https://youtu.be/6pfiaLCmo_k
    Barra fixa no Graviton https://youtu.be/1od-euB8GNs

    Átila Rodrigues

    WhatsApp: (71) 99293-6723


    Exercício Execução em Vídeo
    Elevação Lateral Halteres https://youtu.be/y5WQ2XXJeqM
    Elevação Lateral Pegada Neutra https://youtu.be/u5VlD14Jm0o
    Elevação Lateral Halteres Sentado https://youtu.be/Ii7n5mPWNA0
    Elevação Lateral Halteres Unilateral https://youtu.be/ijAHmM0xFQI
    Elevação Lateral Sentado Pegada Neutra https://youtu.be/IQEw8Bohre4
    Elevação Lateral Cross https://youtu.be/NhTR8cHW_58
    Elevação Lateral Unilateral Banco Inclinado https://youtu.be/vri9slpM5Fs
    Elevação Frontal Barra Peg Pronada https://youtu.be/rl_LlrE_Keo
    Elevação Frontal Barra Peg Supinada https://youtu.be/tYMeYBGY_T8
    Elevação Frontal Halteres Peg Pronada https://youtu.be/atWerMyiV0Y
    Elevação Frontal Halteres Peg Supinada https://youtu.be/99xjp9ubtLA
    Elevação Frontal Halteres Peg Neutra https://youtu.be/zznAyovwr9s
    Elevação Frontal Peg Neutra Sentado https://youtu.be/PgCPxMKF8ew
    Elevação Frontal Cross Peg Pronada https://youtu.be/wyvGIRC0bTg
    Elevação Frontal Cross Peg Supinada https://youtu.be/fB1j4t8SFzw
    Elevação Frontal Cross Corda https://youtu.be/oSQTYKWroTI
    Elevação Frontal Sentado https://youtu.be/zVS0Hxu5X04
    Elevação Frontal Sentado Pegada Supinada https://youtu.be/OVM-CGCypPw
    Elevação Frontal com Anilha https://youtu.be/aUaojR3YMqc
    Elevação Frontal Cruzada https://youtu.be/TSkFKnmfa0A
    Elevação Frotal Alternada https://youtu.be/dJo-axRNriI
    Elevação Frotal Alternada Peg Neutra https://youtu.be/9ELVdDngzJc
    Crucifixo Inverso Halteres Sentado https://youtu.be/_fM_Zx2p3iM
    Crucifixo Inverso Halteres https://youtu.be/_zegkN1k2bc
    Crucifixo Inverso Halteres Peg Pronada https://youtu.be/0fV3aRWEYuo
    Crucifixo Inverso Cross https://youtu.be/54Y0vZRccfE
    Desenvolvimento Halteres https://youtu.be/HhGvfKLzCoY
    Desenvolvimento Halteres Unilateral https://youtu.be/MGqT64rODpQ
    Desenvolvimento Halteres Peg Neutra https://youtu.be/g0yw7IyjYYM
    Desenvolvimento Halteres Sentado https://youtu.be/tWn7mM4G5yo
    Desenvolvimento Barra https://youtu.be/2vnwPCO1YM0
    Desenvolvimento Barra Peg Supinada https://youtu.be/ceYIzTKkees
    Desenvolvimento barra no cross https://youtu.be/4VBd6gjCM60
    Desenvolvimento no cross Peg Supinada https://youtu.be/eZOgDKE-z80
    Desenvolvimento Arnold https://youtu.be/oEQ8r-KmNRo
    Desenvolvimento Arnold Unilateral https://youtu.be/3HkSsFZ6pI0
    Desenvolvimento Arnold Sentado https://youtu.be/bGOqIKxfhJQ
    Desenvolvimento Smith https://youtu.be/JQwiADjlk5U
    Desenvolvimento Máquina https://youtu.be/gPUTMOsluuQ
    Manguito Rotador Externo Barra https://youtu.be/4FGN24NtP5Y
    Manguito Rotador Externo Halteres https://youtu.be/XzPx-UTaWm8

    Átila Rodrigues

    WhatsApp: (71) 99293-6723


    Trapézio

    Exercício Execução em Vídeo


    Encolhimento Barra Anterior https://youtu.be/1fKpGFNu14I
    Encolhimento Barra Posterior https://youtu.be/tLJdHovah8A
    Encolhimento Halteres https://youtu.be/TZ2g-fAiMW8
    Encolhimento Smith Anterior https://youtu.be/GNo_MsdYQpI
    Encolhimento Smith Posterior https://youtu.be/VogFiO3hLYE
    Remada Alta Halteres https://youtu.be/17kBsPBLtPg
    Remada Alta Barra https://youtu.be/nAgWl2PwprU
    Remada Alta Cross https://youtu.be/8HWTgvN-XxI
    Remada Alta Smith https://youtu.be/E8wfvdgTx_k
    Encolhimento Posterior no Cross https://youtu.be/luOEyZc0PE0
    Encolhimento Anterior no Cross https://youtu.be/755Yq2uFEj4
    Face Pull https://youtu.be/_4F5FFzI_fU
    Face Pull Polia Baixa https://youtu.be/HIqip4ZHZCI

    Tríceps

    Exercício Execução em Vídeo


    Paralelas https://youtu.be/S72WckF7wfM
    Supino Fechado https://youtu.be/W79swsm3UMc
    Tríceps Máquina https://youtu.be/4eIdosX33ew
    Tríceps Testa Barra https://youtu.be/_K0FZjLZ4u4
    Tríceps Testa com Halter https://youtu.be/5t-ZEjXu4HA
    Tríceps Corda https://youtu.be/EMad8qiUidc
    Tíceps Corda Unilateral https://youtu.be/OpG_2eToq1Y
    Tríceps Pulley Peg Pronada https://youtu.be/gU-bF8QFBW8
    Tríceps Pulley Peg Supinada https://youtu.be/dIeYjg8bJeE
    Tríceps com Triângulo https://youtu.be/TwojaY0K4zg
    Tríceps Coice no Cross https://youtu.be/m2DUT7QVUd0
    Tríceps Banco https://youtu.be/2vCg1oc3r-w
    Tríceps francês no cross https://youtu.be/MiBG4ecwi8o
    Tríceps francês unilateral no cross https://youtu.be/5HFRQiHdRcI
    Tate Press https://youtu.be/IyBf1slaC3k
    Flexão Diamante https://youtu.be/VZzFwGkc7EM
    Tríceps Francês com halter https://youtu.be/Umqnh6KkS00
    Tríceps Francês com anilha https://youtu.be/KnMZaxnRyQU
    Tríceps Coice Bilateral Halteres https://youtu.be/2L8H_FBxH24
    Tríceps Coice Unilateral Halteres https://youtu.be/6Ryt1FtTV1o

    Átila Rodrigues

    WhatsApp: (71) 99293-6723


    Bíceps

    Exercício Execução em Vídeo


    Rosca Direta Barra Reta https://youtu.be/mwl5SxdrSBc
    Rosca Direta Barra W https://youtu.be/RsQbLHHkMq0
    Rosca direta pegada aberta https://youtu.be/tkfJHUn0MxQ
    Rosca Direta Halteres https://youtu.be/j_skN2R9UxI
    Rosca alternada https://youtu.be/ncA8DaOVuUo
    Rosca alternada no Cross https://youtu.be/Il6SWzVhD5g
    Rosca Direta Halteres Sentado https://youtu.be/ldEgvwsnfs0
    Rosca Direta no banco inclinado https://youtu.be/kYdXEPckOLQ
    Rosca alternada sentado https://youtu.be/VW5bNfULGw4
    Rosca alternada banco inclinado https://youtu.be/8X1DoRpqLZk
    Rosca Direta Cross https://youtu.be/IFpJ6wSSMeI
    Rosca Martelo Barra H https://youtu.be/FFGouRRt0uk
    Rosca Martelo Halteres Simultâneo https://youtu.be/VGJdjICk-tY
    Rosca Martelo alternada em pé https://youtu.be/1rwotQDMk1o
    Rosca Martelo alternada cruzada https://youtu.be/RmH93rxPXpg
    Rosca Martelo Corda Cross https://youtu.be/2Pwk8tcJQcc
    Rosca Martelo no Banco Inclinado https://youtu.be/6GGBMmQUj8Y
    Rosca Martelo com halter sentado https://youtu.be/6aATozY0wBg
    Rosca Martelo alternado Sentado https://youtu.be/GxWaJ49tAOI
    Rosca Martelo alternado inclinado https://youtu.be/BrD-nxnLMYo
    Rosca Scott Barra https://youtu.be/8mIOde66Q2M
    Rosca Scott Barra W https://youtu.be/YaLr-ehqWhU
    Rosca Scott Halter https://youtu.be/SGDA4qyDKsE
    Rosca Scott Agachado no Cross https://youtu.be/XdCs1rysKV4
    Rosca Concentrada https://youtu.be/xzFJyeb__u8
    Rosca Concentrada Peg Neutra https://youtu.be/iNScAY7VQag
    Rosca Bíceps unilateral no cross https://youtu.be/2bTm615fpcM
    Rosca Bíceps polia alta https://youtu.be/VXVyuF_udx4
    Rosca Zottman https://youtu.be/ajV9-s9Kbz8
    Rosca bíceps máquina - Bíceps curl https://youtu.be/uqPJjMw0xuw

    Átila Rodrigues

    WhatsApp: (71) 99293-6723


    Antebraço

    Exercício Execução em Vídeo


    Flexão de Punho Barra Sentado https://youtu.be/PxfOzo4i48M
    Flexão de Punho Barra Em Pé https://youtu.be/rKkyLOw9Gfw
    Extensão de Punho Barra Sentado https://youtu.be/hRz3jrVz3bk
    Flexão de Punho Cross https://youtu.be/oXk6jwrJx-c
    Rotacional de Punho https://youtu.be/WY9XbTivl_8
    Rosca Inversa Barra https://youtu.be/eK4AyE_5aAQ
    Rosca inversa halter https://youtu.be/H0GCYIcmY3k
    Rosca inversa concentrada https://youtu.be/E5Q72Rrtm40
    Rosca Inversa Cross https://youtu.be/SF1tiCZL_FY

    Inferiores

    Exercício Execução em Vídeo


    Agachamento Livre Barra https://youtu.be/xzANpF_QQvo
    Agachamento Livre https://youtu.be/UebXlSPw4S4
    Agachamento Livre Media https://youtu.be/vQHRDZdvoCw
    Agachamento Livre Frontal https://youtu.be/VDL6zZvwRNc
    Agachamento Frotnal barra média https://youtu.be/aTwV6FBE3_Q
    Agachamento Sumo halter https://youtu.be/maUio11pDR8
    Agachamento Sumo Dumbbell https://youtu.be/Xkb5XYiZ-BI
    Agachamento Sumo Anilha https://youtu.be/evLh-_3x2RE
    Agachamento Hack https://youtu.be/iVJyZb_hKmcs
    Agachamento Goblet https://youtu.be/iVJyZb_hKmc
    Agachamento Smith https://youtu.be/mVv49f6qLIU
    Agachamento Sumo Smith https://youtu.be/n-TVX26q8J0
    Agachamento Smith Frontal https://youtu.be/aUWoiaBt3N8
    Agachamento Halteres https://youtu.be/CdLoFqDPy38
    Agachamento Sumô Halter https://youtu.be/2iGzGUkZIEI
    Passada Barra https://youtu.be/UkgXEAc-Gcc
    Passada Halteres https://youtu.be/Jjq0_Zuc9HY
    Afundo https://youtu.be/QU8kF_vToIQ
    Afundos Barra https://youtu.be/_9Y64QOyKqs
    Afundos Halteres https://youtu.be/8wJekvEjH-o
    Afundos Smith https://youtu.be/GFaPuxOV6dA
    Cadeira Extensora https://youtu.be/cLgwbZYpnEI
    Mesa Flexora https://youtu.be/P7hby_HGASY
    Cadeira Flexora https://youtu.be/EIGqaKl3KUQ
    Cadeira Abdutora https://youtu.be/IxfD7T1N_g8
    Cadeira Abdutora Mãos a frente https://youtu.be/kvg2KzqdbNs
    Bom dia https://youtu.be/EriHqSrXdsM
    Flexor Vertical https://youtu.be/6dimgQ8WzmA
    Leg 45 https://youtu.be/hOyRiZCGKCI
    Leg 45 pés altos https://youtu.be/HfGopQ2IYmU
    Átila Rodrigues

    WhatsApp: (71) 99293-6723


    Leg 45 Pés abertos https://youtu.be/61Guva0LGog
    Leg Horizontal https://youtu.be/8_Ytk_gzUic
    Leg horizontal pés abertos https://youtu.be/FkZ_TPePON8
    Leg Horizontal pés altos https://youtu.be/9TiywP3YPPQ
    Leg Horizontal Unilateral https://youtu.be/_1_xLE3eOnw
    Stiff Barra https://youtu.be/FG3gg0nykkY
    Stiff Halteres https://youtu.be/BPZXXlp9iHw
    Stiff halter unilateral https://youtu.be/1IGWC7exhMk
    Stiff Smith https://youtu.be/WNc0SHqHtwA
    Romanian Deadlift https://youtu.be/XMPyHp8ZPM4
    Agachamento Bulgaro https://youtu.be/X6k6SSvvgp0
    Agachamento Bulgaro Halteres https://youtu.be/5Lcmqb0mka4
    Cadeira Adutora https://youtu.be/sNY2DIyN67c
    Flexão de Joelhos na Bola https://youtu.be/OvXtxZY5vOI
    Extensão lombar https://youtu.be/9w7pd-TgDSQ
    Glúteo Máquina https://youtu.be/em1QqiKrcPk
    Elevação Pélvica Máquina https://youtu.be/sZhEnkawijU
    Passada Lateral https://youtu.be/ZLJsnQe1-Ng
    Cable Pull Through https://youtu.be/TG_KSQQ3L5E
    Frog Pump https://youtu.be/x4nhzkd8xtM
    Elevação Pélvica Barra https://youtu.be/Z0C33RVWAr4
    Abdução Lateral no Cross https://youtu.be/1v1tZfG-WJo

    Protocolo de Aquecimento e Mobilidade

    Exercício Execução em Vídeo


    Membros Inferiores https://youtu.be/mKqGyQhDVgc
    Membros Superiores https://youtu.be/MrkIt5wYsKs

    Átila Rodrigues

    WhatsApp: (71) 99293-6723

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