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  • PLANILHA Volume Load

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    iuop sfaas
    117 views12 pages
    This document contains a volume load tracking table for two exercises over 8 weeks. The table tracks volume load, repetitions and load for 10 sets of each exercise per week. All values in the table are currently 0, indicating no training data has been logged yet for any sets or weeks.

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    PLANILHA-Volume-Load.xlsx

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    This document contains a volume load tracking table for two exercises over 8 weeks. The table tracks volume load, repetitions and load for 10 sets of each exercise per week. All values in the table are currently 0, indicating no training data has been logged yet for any sets or weeks.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    117 views12 pages

    PLANILHA Volume Load

    Uploaded by

    iuop sfaas
    This document contains a volume load tracking table for two exercises over 8 weeks. The table tracks volume load, repetitions and load for 10 sets of each exercise per week. All values in the table are currently 0, indicating no training data has been logged yet for any sets or weeks.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 12

    VOLUME LOAD

    TREINO A - XXXXXXXXXXXXXXXXX
    EXERCÍCIO 1: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
    XXXXXXXXXXXX REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
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    REP CARGA
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    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    EXERCÍCIO 2: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
    XXXXXXXXXXXX REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
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    REP CARGA
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    REP CARGA
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    REP CARGA
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    REP CARGA
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    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    EXERCÍCIO 3: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
    XXXXXXXXXXXX REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
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    REP CARGA
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    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    EXERCÍCIO 4: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
    XXXXXXXXXXXX REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD

    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    EXERCÍCIO 5: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
    XXXXXXXXXXXX REP CARGA LOAD REP CARGA LOAD REP CARGA LOAD REP CARGA LOAD REP CARGA LOAD REP CARGA LOAD REP CARGA LOAD REP CARGA LOAD REP CARGA LOAD REP CARGA LOAD

    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    EXERCÍCIO 6: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
    XXXXXXXXXXXX REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
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    REP CARGA
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    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    EXERCÍCIO 7: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
    XXXXXXXXXXXX REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD

    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0
    EXERCÍCIO 8: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
    XXXXXXXXXXXX REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD

    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    EXERCÍCIO 9: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
    XXXXXXXXXXXX REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD

    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    EXERCÍCIO 10: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
    XXXXXXXXXXXX REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD

    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    EXERCÍCIO 11: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
    XXXXXXXXXXXX REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD

    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    EXERCÍCIO 12: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
    XXXXXXXXXXXX REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD

    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    EXERCÍCIO 13: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
    XXXXXXXXXXXX REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD

    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    EXERCÍCIO 14: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
    XXXXXXXXXXXX REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD

    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    EXERCÍCIO 15: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
    XXXXXXXXXXXX REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD

    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    VOLUME LOAD DO TREINO


    Semana 1 0
    Semana 2 0
    Semana 3 0
    Semana 4 0
    Semana 5 0
    Semana 6 0
    Semana 7 0
    Semana 8 0
    VOLUME LOAD

    TREINO B - XXXXXXXXXXXXXXXXX
    EXERCÍCIO 1: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
    XXXXXXXXXXXX REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD

    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    EXERCÍCIO 2: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
    XXXXXXXXXXXX REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD

    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    EXERCÍCIO 3: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
    XXXXXXXXXXXX REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD

    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    EXERCÍCIO 4: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
    XXXXXXXXXXXX REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD

    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    EXERCÍCIO 5: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
    XXXXXXXXXXXX REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD
    REP CARGA
    LOAD

    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    EXERCÍCIO 6: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
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    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    EXERCÍCIO 7: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
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    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0
    EXERCÍCIO 8: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
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    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    EXERCÍCIO 9: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
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    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    EXERCÍCIO 10: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
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    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    EXERCÍCIO 11: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
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    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    EXERCÍCIO 12: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
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    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    EXERCÍCIO 13: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
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    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    EXERCÍCIO 14: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
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    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    EXERCÍCIO 15: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
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    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    VOLUME LOAD DO TREINO


    Semana 1 0
    Semana 2 0
    Semana 3 0
    Semana 4 0
    Semana 5 0
    Semana 6 0
    Semana 7 0
    Semana 8 0
    VOLUME LOAD

    TREINO C - XXXXXXXXXXXXXXXXX
    EXERCÍCIO 1: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
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    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    EXERCÍCIO 2: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
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    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    EXERCÍCIO 3: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
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    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    EXERCÍCIO 4: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
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    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    EXERCÍCIO 5: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
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    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    EXERCÍCIO 6: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
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    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    EXERCÍCIO 7: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
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    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0
    EXERCÍCIO 8: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
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    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    EXERCÍCIO 9: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
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    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    EXERCÍCIO 10: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
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    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    EXERCÍCIO 11: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
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    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    EXERCÍCIO 12: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
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    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    EXERCÍCIO 13: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
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    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    EXERCÍCIO 14: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
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    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    EXERCÍCIO 15: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
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    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    VOLUME LOAD DO TREINO


    Semana 1 0
    Semana 2 0
    Semana 3 0
    Semana 4 0
    Semana 5 0
    Semana 6 0
    Semana 7 0
    Semana 8 0
    VOLUME LOAD

    TREINO D - XXXXXXXXXXXXXXXXX
    EXERCÍCIO 1: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
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    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    EXERCÍCIO 2: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
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    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    EXERCÍCIO 3: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
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    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    EXERCÍCIO 4: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
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    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    EXERCÍCIO 5: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
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    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    EXERCÍCIO 6: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
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    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    EXERCÍCIO 7: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
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    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0
    EXERCÍCIO 8: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
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    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    EXERCÍCIO 9: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
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    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    EXERCÍCIO 10: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
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    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    EXERCÍCIO 11: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
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    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    EXERCÍCIO 12: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
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    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    EXERCÍCIO 13: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
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    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    EXERCÍCIO 14: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
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    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    EXERCÍCIO 15: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
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    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    VOLUME LOAD DO TREINO


    Semana 1 0
    Semana 2 0
    Semana 3 0
    Semana 4 0
    Semana 5 0
    Semana 6 0
    Semana 7 0
    Semana 8 0
    VOLUME LOAD

    TREINO E - XXXXXXXXXXXXXXXXX
    EXERCÍCIO 1: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
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    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    EXERCÍCIO 2: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
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    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    EXERCÍCIO 3: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
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    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    EXERCÍCIO 4: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
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    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    EXERCÍCIO 5: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
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    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    EXERCÍCIO 6: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
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    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    EXERCÍCIO 7: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
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    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0
    EXERCÍCIO 8: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
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    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    EXERCÍCIO 9: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
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    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    EXERCÍCIO 10: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
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    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    EXERCÍCIO 11: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
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    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    EXERCÍCIO 12: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
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    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    EXERCÍCIO 13: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
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    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    EXERCÍCIO 14: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
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    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    EXERCÍCIO 15: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
    XXXXXXXXXXXX REP CARGA LOAD REP CARGA LOAD REP CARGA LOAD REP CARGA LOAD REP CARGA LOAD REP CARGA LOAD REP CARGA LOAD REP CARGA LOAD REP CARGA LOAD REP CARGA LOAD

    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    VOLUME LOAD DO TREINO


    Semana 1 0
    Semana 2 0
    Semana 3 0
    Semana 4 0
    Semana 5 0
    Semana 6 0
    Semana 7 0
    Semana 8 0
    VOLUME LOAD

    TREINO F - XXXXXXXXXXXXXXXXX
    EXERCÍCIO 1: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
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    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    EXERCÍCIO 2: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
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    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    EXERCÍCIO 3: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
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    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    EXERCÍCIO 4: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
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    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    EXERCÍCIO 5: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
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    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    EXERCÍCIO 6: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
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    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    EXERCÍCIO 7: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
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    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0
    EXERCÍCIO 8: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
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    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    EXERCÍCIO 9: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
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    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    EXERCÍCIO 10: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
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    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    EXERCÍCIO 11: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
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    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    EXERCÍCIO 12: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
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    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    EXERCÍCIO 13: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
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    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    EXERCÍCIO 14: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
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    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    EXERCÍCIO 15: SÉRIE 1 SÉRIE 2 SÉRIE 3 SÉRIE 4 SÉRIE 5 SÉRIE 6 SÉRIE 7 SÉRIE 8 SÉRIE 9 SÉRIE 10 VOLUME LOAD DO VOLUME LOAD
    VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME VOLUME EXERCÍCIO DO MESOCICLO
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    Semana 1 0 0 0 0 0 0 0 0 0 0 0
    Semana 2 0 0 0 0 0 0 0 0 0 0 0
    Semana 3 0 0 0 0 0 0 0 0 0 0 0
    Semana 4 0 0 0 0 0 0 0 0 0 0 0
    0
    Semana 5 0 0 0 0 0 0 0 0 0 0 0
    Semana 6 0 0 0 0 0 0 0 0 0 0 0
    Semana 7 0 0 0 0 0 0 0 0 0 0 0
    Semana 8 0 0 0 0 0 0 0 0 0 0 0

    VOLUME LOAD DO TREINO


    Semana 1 0
    Semana 2 0
    Semana 3 0
    Semana 4 0
    Semana 5 0
    Semana 6 0
    Semana 7 0
    Semana 8 0

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