TREINO A - PEITORAL E BÍCEPS + ABD (ABDOME)
• Aquecimento 10 minutos ou alongar e aquecer o grupo muscular a ser trabalhado.
• Supino - 20-10-8-8
• Crucifixo - 10-8-8
• Supino inclinado com barra ou halteres - 3x10
• Crossover ou paralelas - 3x10
• Rosca direta barra livre ou cabo - 15-10-8-8
• Banco Scott - 10-10-8
• Rosca concentrada - 3x12
• Rosca punho c/ barra - 2x20
• ABD - crunches banco - 4x20
Encolhimento de pernas no banco plano - 3x15
Alongar geral final do treino.
TREINO B - DORSAL, OMBRO E TRAPÉZIO. • Aquecimento - mesmo treino A
• Puxador alto p/ trás da nuca - 15-10-8-8
• Remada unilateral - 3x10
• Remada curvada ou remada alta - 3x8
• Remada baixa - 10-8-6
• Puxador alto frente inverso - 2x15
• Desenvolvimento articulado ou halteres - 15-10-8-6
• Elevação lateral ombros sentado - 3x8
• Elevação frontal simultâneo - 3x10
• Crucifixo inverso( posterior de ombro) - 3x12
Série combinada
Encolhimento de ombros c/ halteres - 3x12
Alongar geral final do treino.
TREINO C - TRÍCEPS E MEMBRO INFERIOR + ABD • Aquecimento 10 min - mesmo treino A
• Adutor - 20-3x10
• Cadeira extensora - 15-10-8-8
• Leg press aberto - 2x10-2x8
• Agachamento livre ou fixo - 10-10-8-6
• Mesa flexora - 3x10
• Cadeira flexora ou stiff - 3x12
• Gêmeos em pé - 20-3x12
• Gêmeos sentado - 3x15
• Pulley direto - 12-10-8-8
• Testa c/ barra ou halteres - 2x8 - 2x6
• Mergulho entre bancos ou coice - 3x10
• ABD - Crunches cabo ou banco plano c/ peso - 4x20
• Alongar geral final do treino
O que você precisa saber sobre o Fiat Stilo
Há 12 anos
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