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    Personal Infantil

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    Aline Silva
    The document outlines a full-body workout routine split into different days focusing on different muscle groups: quadriceps, chest, triceps/shoulders, biceps, back, posterior and glutes, and abs. Each day includes 3-4 exercises for the targeted muscle group performed for 3-4 sets of 12-20 reps or taken to failure. Rest periods of 2 minutes are included between some exercises.

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    Personal Infantil

    Uploaded by

    Aline Silva
    9 views2 pages
    The document outlines a full-body workout routine split into different days focusing on different muscle groups: quadriceps, chest, triceps/shoulders, biceps, back, posterior and glutes, and abs. Each day includes 3-4 exercises for the targeted muscle group performed for 3-4 sets of 12-20 reps or taken to failure. Rest periods of 2 minutes are included between some exercises.

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    Personal infantil

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    The document outlines a full-body workout routine split into different days focusing on different muscle groups: quadriceps, chest, triceps/shoulders, biceps, back, posterior and glutes, and abs. Each day includes 3-4 exercises for the targeted muscle group performed for 3-4 sets of 12-20 reps or taken to failure. Rest periods of 2 minutes are included between some exercises.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    9 views2 pages

    Personal Infantil

    Uploaded by

    Aline Silva
    The document outlines a full-body workout routine split into different days focusing on different muscle groups: quadriceps, chest, triceps/shoulders, biceps, back, posterior and glutes, and abs. Each day includes 3-4 exercises for the targeted muscle group performed for 3-4 sets of 12-20 reps or taken to failure. Rest periods of 2 minutes are included between some exercises.

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    © All Rights Reserved
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    of 2

     *TREINO DE QUADRÍCEPS*

     LEVANTAMENTO TERRA
     3X ATÉ A FALHA CARGA MÉDIA
     AGACHAMENTO LIVRE
     3X20
     CADEIRA EXTENSORA
     3XFALHA (50/60KG)
     200 PASSADAS
     COM 2 MIN DE DESCANSO
     HACK AMPLITUDE MÁXIMA
     4X15

     *TREINO DE PEITO*

     SUPINO RETO 4X12


     COM APOIO DE FRENTE
     SUPINO INCLINADO
     4X12/15 +PRANCHA TEMPO MAX
     SUPINO RECLINADA COM H 3X20
     PECK DECK 4X15 2T
     POLIA BAIXA 3X20
     COM PRANCHA ALTA COM TOQUE NO OMBRO

     *TREINO TRICEPS /OMBRO*

     PULLEY 3XFALHA
     FRANCÊS UNILATERAL 3X20
     COICE4X15
     CORDA NA POLIA 3X20
     DESENVOLVIMENTO NA BARRA
     3X20
     DESENVOLVIMENTO ARNOLD 4X15
     ELEVAÇÃO LATERAL 4X15
     ELEVAÇÃO FRONTAL NA POLIA 3X20

     *TREINO DE BICEPS*

     ROSCA 21 BARRA W 3X7-7-7


     MAIS ALTERNADO COM H FALHA
     ROSCA DIRETA NA POLIA 4X FALHA
     ROSCA DIRETA NA CORDA POLIA
     5X15
     ROSCA MARTELO NA BARRA 4X15

     *TREINO DE COSTAS*

     REMADA ARTICULADA NEUTRA 3X20


     REMADA BAIXA 4X15
     PUXADO PEGADA ROMANA 3X20
     SUBINDO CARGA
     REMADA UNILATERAL 4X15
     REMADA CURVADA 3X20
     REMADA ARTICULADA SUPINADA 3X20

     *TREINO DE POSTERIOR E GLÚTEOS*


     MESA FLEXORA 3X20
     CADEIRA FLEXORA 3XFALHA
     SUMO 3X30
     AGACHAMENTO SUMO GUIADO 4X15
     CADEIRA ABDUTORA 3X20
     LEVANTAMENTO TERRA SUMO
     4X15

     *EXTRA*
     ABS REMADOR 3X20
     ABS CURTO3X20
     PRANCHA 3X20”
     APOIO DE FRENTE 3X20/30

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