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  • Treino Personal 1

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    jessica.carvalho.vargas
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    The document outlines 4 different training routines (Treino A, B, C, D) consisting of various free weight and machine exercises. Each routine focuses on different muscle groups and includes 3-4 sets of 8-12 or 10-20 repetitions per exercise. The routines are meant to be done on alternating days and utilize heavy weights while maintaining good form. Daily abdominal exercises and 20 minutes of cardio are also recommended.

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    The document outlines 4 different training routines (Treino A, B, C, D) consisting of various free weight and machine exercises. Each routine focuses on different muscle groups and includes 3-4 sets of 8-12 or 10-20 repetitions per exercise. The routines are meant to be done on alternating days and utilize heavy weights while maintaining good form. Daily abdominal exercises and 20 minutes of cardio are also recommended.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    3 views1 page

    Treino Personal 1

    Uploaded by

    jessica.carvalho.vargas
    The document outlines 4 different training routines (Treino A, B, C, D) consisting of various free weight and machine exercises. Each routine focuses on different muscle groups and includes 3-4 sets of 8-12 or 10-20 repetitions per exercise. The routines are meant to be done on alternating days and utilize heavy weights while maintaining good form. Daily abdominal exercises and 20 minutes of cardio are also recommended.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 1

    Treino A

    Agachamento livre barra 4x 8 a 12


    Mesa Flexora 5x10
    Cadeira extensora 21 4x (7 excêntricas lentas, 7 concêntricas lentas, 7 normais)
    Stiff Barra 3x 12
    Flexão de Pernas deitado com Halteres 3x12
    Leg Press 45° + Passada (12 + 20)
    Hack machine + Gêmeos escada (4 x12 + 20)

    Treino B
    Crucifixo Inclinado 15x 12x 10x 8x
    Supino inclinado halter 3x12
    Supino maquina (4x10) + flexão solo até a falha 4x
    Elevação lateral 3x 10 + 10 +10 + 10. (10 segundos intervalo)
    Desenvolvimento Halter 18x 15x 13x 11x 8x 6x (aumentando a carga)
    Elevação frontal no cross 4x12
    Crucifixo inverso halter + encolhimento (não relaxar os ombros no encolhimento, não descer totalmente) 4x20

    Treino C
    Elevação de quadril 4x20
    Mesa flexora 21 3x
    Glúteo Maquina 4x12
    Cadeira Abdutora (Corpo Inclinado) 10x10 (intervalo de 10 segundos entre as séries)
    Stiff Barra 3x 10-10-10-10 intervalo de 10 segundos entre as séries
    Afundo no Smith com step 4x12
    Glúteo no cabo

    Treino D
    Remada curvada barra 3x12
    Pulley frontal triangulo 3x12
    Hiper extensão lombar 4x25
    Rosca direta barra 21 5x
    Isometria martelo nostop 3x12
    Testa w banco declinado 4x12
    Mergulho no banco 3x12

    Abdominal Dia sim e Dia não. (4 series 30 repetições)


    Reto no Cross
    Abdominal no banco declinado
    Prancha Abdominal (2 minutos)

    Utilizar sempre as cargas máximas para as execuções!


    Intervalo de 40 a 60 segundos de descanso.

    Praticar Stomach Vacuum todo dia pela manhã (em jejum)


    Esteira 0u Escada (20 minutos todo dia)

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