EXERCISES SERIES

00 - CARDIO OF YOUR CHOICE / CAN BE DONE AT ANOTHER

TIME 1X

01 - 45 LEG PRESS - ABDUCED LEGS

4
02- (DB) STIFF LEG DEADLIFT
03 - BACK SQUAT SMITH MACHINE (ABDUCED LEGS) 3

04 - FOOT UP SPLIT SQUAT - BODY LEANING FORWARD 4

05 - LYING LEG CURLS 3

06 - CABLE HIP EXTENSION (LEG TOTALLY EXTENDED) 4
07 - CALF RAISES 45 LEG PRESS 3

OBS 1: I RECOMMEND THAT YOU RESPECT THE TRAINING INTERVAL ACCORDING TO WHAT IS IN THE SPREADSHE

OBS 2: CARDIO IS EXTREMELY IMPORTANT AT THIS TIME. IF YOU HAVE AVAILABLE TIME YOU CAN INCREASE TO 5
 REPETITIONS RECOVERY

30 - 40 MINUTES (LIGHT)

12 REPEAT. NO LIMIT + RECOVERY 5 SECONDS. + 5 REPEAT. NO LIMITS 0

FORCED (HERE WE GO!!!)
8 + REDUCE LOAD + 10 + REDUCE LOAD + 12 1.5 MINUTE
8 + REDUCE LOAD + 12 1.5 MINUTE

12 (RIGHT WITH LOAD) + 12 (RIGHT WITHOUT LOAD) PUMP LOWER)

+
12 (LEFT WITH LOAD) + 12 (LEFT WITHOUT LOAD (PUMP LOWER) - 1 MINUTE
I LIKE THIS!!

10 (HEAVY - WITH 3 SECONDS IN THE MOVEMENT RETURN) 1 MINUTE

12 (RIGHT) + 12 (LEFT) - HOLD 2 SEC UP EM ALL REPEATS 1.5 MINUTE
20 45 SECONDS

RDING TO WHAT IS IN THE SPREADSHEET.

AILABLE TIME YOU CAN INCREASE TO 50 TO 60 MIN. - 6 X / WEEK)

 METHOD LOAD

CONJUGATE

TRADITIONAL

TRADITIONAL

TRADITIONAL
TRADITIONAL
TRADITIONAL
 EXERCISES SERIES
00 - CARDIO OF YOUR CHOICE 1X
01 - DB SINGLE ARM OVER HEAD PRESS - SEATED POSITION
3
02 - DB ARNOLD PRESS - SEATED POSITION
03 - DB LATERAL RAISES - PRONE GRIP
4
04 - DB INCLINE CHEST FLY
05 - SINGLE LATERAL RAISES - HALF WAY UP
3
06 - BENT OVER ROW
07- ALTERNATING PED DEC MACHINE 3
08 - FRENCH CURL (STRAIGHT BAR) 3
09 - UNILATERAL CABLE PUSH DOWN 3

OBS 1: I RECOMMEND THAT YOU RESPECT THE TRAINING INTERVAL ACCORDING TO WHAT IS IN THE SPREADSHEET

OBS 2: CARDIO IS EXTREMELY IMPORTANT AT THIS TIME. IF YOU HAVE AVAILABLE TIME YOU CAN INCREASE TO 50 T
 REPETITIONS RECOVERY METHOD
40 MINUTES (MODERATE TO STRONG)
10 (SLOW) 0
CONJUGATE
12 1 MINUTE
8 + REDUCE LOAD + 10 + REDUCE LOAD + 12 0
CONJUGATE
12 (SLOW) 1 MINUTE
10 (RIGHT) + 10 (LEFT) 0
CONJUGATE
12 1 MINUTE
12 50 SECONDS TRADITIONAL
15 1 MINUTE TRADITIONAL
10 (RIGHT) + 10 (LEFT) + 10 (RIGHT) + 10 (LEFT) 1 MINUTE TRADITIONAL

G TO WHAT IS IN THE SPREADSHEET.

LE TIME YOU CAN INCREASE TO 50 TO 60 MIN. - 6 X / WEEK)

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 EXERCISES SERIES
00 - CARDIO OF YOUR CHOICE/CAN BE DONE AT ANOTHER
TIME) 1X

01 - BACK SQUAT - PARALEL LEGS 3

02 - LEG EXTENTION 4

03 - HORIZONTAL LEG PRESS 4

04 - SPLIT SQUAT (smith machine) OR WITH DB FOOT UP

SPLIT SQUAT (straight bench) + STEP UP SMITH MACHINE 3
OR DB ESTEP UP
05 - HACK SQUAT OR SQUAT HEX BAR 4
06 - UNILATERAL LEG ESTENSION 3
07 - HIP ADDUCTION 3

OBS 1: I RECOMMEND THAT YOU RESPECT THE TRAINING INTERVAL ACCORDING TO WHAT IS IN THE SPREADSHEET

OBS 2: CARDIO IS EXTREMELY IMPORTANT AT THIS TIME. IF YOU HAVE AVAILABLE TIME YOU CAN INCREASE TO 50 T
 REPETITIONS RECOVERY METHOD

30 TO 40 MINUTES

12 (VERY SLOW - UP TO ITS MAX. AMPLITUDE LIMIT 1 MINUTE TRADITIONAL

10 (2 X PUMP UP) + 10 (2X PUMP LOWER) 1 MINUTE TRADITIONAL
10 + REDUCE LOAD + 12 + REDUCE LOAD + 15 + 10 SECOND
ISOMETRY ON THE LAST 1.5 MINUTE TRADITIONAL

12 (RIGHT) + 12 (LEFT) - SINK + 10 (RIGHT) + 10 (LEFT) - 1 MINUTE TRADITIONAL

CLIMB ON THE BOX (NO CRYYY!!!)

12 / 10 / 10 / 8 - INCREASE WEIGHT IN EACH SET 1 MINUTE TRADITIONAL

10 (RIGHT) + 10 (LEFT) + 8 (RIGHT) + 8 (LEFT) 1 MINUTE TRADITIONAL
15 45 SECONDS TRADITIONAL

CORDING TO WHAT IS IN THE SPREADSHEET.

AVAILABLE TIME YOU CAN INCREASE TO 50 TO 60 MIN. - 6 X / WEEK)

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 EXERCISES SERIES
00 - RUN 1X
01 - WIDE GRIP PULL DOWN
3
02 - DB BICEPS CURL OU HAMMER CURL
03 - CLOSE GRIPE PULL DOWN 4

04 - DB UNILATERAL BENT ROW

3
05 - BICEPS CURL - EZ BAR
06 - REAR DELT FLY - MACHINE 4
07 - CABLE PULLDOWN - STRING 3

OBS 1: I RECOMMEND THAT YOU RESPECT THE TRAINING INTERVAL ACCORDING TO WHAT IS IN THE SPREADSHE

OBS 2: CARDIO IS EXTREMELY IMPORTANT AT THIS TIME. IF YOU HAVE AVAILABLE TIME YOU CAN INCREASE TO 5
 REPETITIONS RECOVERY
40 MINUTES (MODERATE)
8 + REDUCE LOAD + 10 + REDUCE LOAD + 12 0
12 1 MINUTE
12 (HOLDING 3 SECONDS ON THE BACK) 1 MINUTE
10 (RIGHT)+ REDUCE LOAD + 12 (RIGHT) + 10 (LEFT) + +
REDUCE LOAD + 12 (LEFT) 0

12 1 MINUTE
12 1 MINUTE
8 + REDUCE LOAD + 10 + REDUCE LOAD + 12 1 MINUTE

NG INTERVAL ACCORDING TO WHAT IS IN THE SPREADSHEET.

E. IF YOU HAVE AVAILABLE TIME YOU CAN INCREASE TO 50 TO 60 MIN. - 6 X / WEEK)

 METHOD LOAD

CONJUGATE

TRADITIONAL

CONJUGATE

TRADITIONAL
TRADITIONAL
 EXERCISES SERIES
00 - CARDIO OF YOUR CHOICE/CAN BE DONE AT ANOTHER
TIME) 1X

01 - HIP THRUST
4
02 - UNILATERAL HIP THRUST

03 - BACK SQUAT - ABDUCTED LEGS 4

04 - REVERSE LUNGE 3

05 - LEG FLEXOR 4
06 - (DB) STIFF LEG DEADLIFT 4

OBS 1: I RECOMMEND THAT YOU RESPECT THE TRAINING INTERVAL ACCORDING TO WHAT IS IN THE SPREADSHEET

OBS 2: CARDIO IS EXTREMELY IMPORTANT AT THIS TIME. IF YOU HAVE AVAILABLE TIME YOU CAN INCREASE TO 50 T
 REPETITIONS RECOVERY METHOD

30 TO 40 MINUTES (LIGHT)

12 + 5 SECOND ISOMETRY ON THE LAST REPEAT 0

CONJUGATE
12 (RIGHT) + 12 (LEFT) 1 MINUTE

2 X 12 / 2 X 10 - HOLD 3 SEC. IN ALL - STOP WHINING! 1.5 MINUTE TRADITIONAL

12 (RIGHT) + 12 (LEFT) - 2 X PUMP 1 MINUTE TRADITIONAL

IN ALL - ARE YOU HAPPY?
15 1.5 MINUTE TRADITIONAL
12 1 MINUTE TRADITIONAL

DING TO WHAT IS IN THE SPREADSHEET.

ILABLE TIME YOU CAN INCREASE TO 50 TO 60 MIN. - 6 X / WEEK)

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 PERIODIZATION (SUGGESTION)
Monday Tuesday
FOR THOSE WHO WORKOUT TWICE IN THE
WEEK (INTERMEDIATE IN WEEKS A - C - E /
B - D) WORKOUT A

FOR THOSE WHO WORKOUT 3 X IN THE Monday Tuesday

WEEK (INTERMEDIATE IN WEEKS B - D / A -
E)
WORKOUT A

Monday Tuesday
FOR THOSE WHO WORKOUT 4 X A WEEK
(INTERSETS IN WEEKS A - E)
WORKOUT A WORKOUT B

Monday Tuesday
FOR THOSE WHO LOAD 5 X A WEEK
WORKOUT A WORKOUT B

Monday Tuesday
FOR THOSE WHO WORKOUT 6 X A WEEK
(INTERSE B - D ON SATURDAYS)
WORKOUT A WORKOUT B
DIZATION (SUGGESTION)
Wednesday Thursday Friday Saturday Sunday

WORKOUT B

Wednesday Thursday Friday Saturday Sunday

WORKOUT B WORKOUT C

Wednesday Thursday Friday Saturday Sunday

WORKOUT C TREINO D

Wednesday Thursday Friday Saturday Sunday

WORKOUT C WORKOUT D WORKOUT E

Wednesday Thursday Friday Saturday Sunday

WORKOUT C WORKOUT D WORKOUT E WORKOUT B