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  • Plano de Treino - 2021/22: Peito/Ombro

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    RJR
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    This training plan outlines a 2021/22 workout routine focusing on chest/shoulders, biceps/triceps, back, and legs. The chest/shoulder routine includes exercises like side lateral raises, seated dumbbell shoulder presses, and incline dumbbell presses performed for 3 to 4 sets of 10 to 12 reps. Bicep and tricep exercises include barbell curls, hammer curls, and tricep pushdowns. Back exercises include seated cable rows, pulldowns, and pullovers. Leg exercises include squats, leg presses, extensions, and calf raises.

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    This training plan outlines a 2021/22 workout routine focusing on chest/shoulders, biceps/triceps, back, and legs. The chest/shoulder routine includes exercises like side lateral raises, seated dumbbell shoulder presses, and incline dumbbell presses performed for 3 to 4 sets of 10 to 12 reps. Bicep and tricep exercises include barbell curls, hammer curls, and tricep pushdowns. Back exercises include seated cable rows, pulldowns, and pullovers. Leg exercises include squats, leg presses, extensions, and calf raises.

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    2 views2 pages

    Plano de Treino - 2021/22: Peito/Ombro

    Uploaded by

    RJR
    This training plan outlines a 2021/22 workout routine focusing on chest/shoulders, biceps/triceps, back, and legs. The chest/shoulder routine includes exercises like side lateral raises, seated dumbbell shoulder presses, and incline dumbbell presses performed for 3 to 4 sets of 10 to 12 reps. Bicep and tricep exercises include barbell curls, hammer curls, and tricep pushdowns. Back exercises include seated cable rows, pulldowns, and pullovers. Leg exercises include squats, leg presses, extensions, and calf raises.

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    © All Rights Reserved
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    PLANO DE TREINO – 2021/22

    PEITO/OMBRO
    Side Lateral Raises – 3x12 (progressive overload)
    Seated Dumbbell Shoulder Press – 4x10
    Incline Dumbbell Press – 4x12
    Dumbbell Flys – 4x12 (progressive overload)
    Chest Press – 3x12 (ver se tem)
    Barbell Bench Press – 3x10

    BICEP/TRICEP
    Barbell Curl – 4x10
    Bayesian Curl – 4x12
    Hammer Curl – 4x10
    Pushdown – 4x12
    Cable Push Downs – 4x12
    Seated Triceps Extensions – 3x10

    COSTAS
    Seated Cable Row – 4x12
    Neutral Grip Pulldown – 4x12
    Pullover – 4x12
    45° Back Extension – 4x10
    PERNA
    Squat – 4x12
    Leg Press – 4x15
    Leg Extension – 4x15
    Standing Calf Raises – 4x20
    Hamstring Curl – 4x10
    Barbell Hip Thrust – 4x12 (Daniela)

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