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3 dias por semana: Segunda, Quarta e Sexta-feira 90 segundos de descanso entre as sries Dias de descanso: opcional aerbico
Segunda
Peito Supino plano: 3 sries de 12, 10, 8 repeties Crucifixo inclinado: 3 sries de 15, 12, 10 repeties Trceps Trceps com polia alta: 3 sries de 12, 10, 8 repeties Bceps Rosca direta: 3 sries de 12, 10, 8 repeties Abdominais
Quarta
Costas Remada curvada: 3 sries de 12, 10, 8 repeties
Puxada na barra fixa: 3 sries de 15, 12, 10 repetioes. Ombros Desenvolvimento sentado com barra: 3 sries de 12, 10, 8 repeties Elevao lateral: 3 sries de 15, 12, 10 repeties. Abdominais
Sexta
Quadrceps Agachamento livre: 3 sries de 12, 10, 8 repeties Isquiotibiais Stiff: 3 sries de 12, 10, 8 repeties Panturrilha Panturrilha em p: 3 sries de 12, 10, 8 repeties
FASE II ( 4 semanas)
4 dias por semana: Segunda, Tera, Quinta e Sexta-feira 90 segundos de descanso entre as sries Dias de descanso: opcional aerbico
Segunda
Costas Remada curvada: 3 sries de 12, 10, 8 repeties Remada baixa: 3 sries de 12, 10, 8 repeties Puxada na barra fixa: 3 sries de 15, 12, 10 repeties Abdominais Crunch: 3 sries de 15-20 Crunch bicicleta: 3 sries 15-20
Tera
Ombros Desenvolvimento sentado com barra: 3 sries de 12, 10, 8 repeties Remada alta: 3 sries de 12, 10, 8 repeties Elevao lateral: 3 sries de 15, 12, 10 repetioes Trceps Trceps testa: 3 sries de 12, 10, 8 repeties
Trceps francs: 3 sries de 15, 12, 10 repeties Abdominais Crunch: 3 sries de 15-20 Elevao da pena deitado: 3 sets de 15-20 repeties
Quinta
Quadrceps Agachamento livre: 3 sries de 12, 10, 8 repeties Cadeira Extensora: 3 sries de 15, 12, 10 repeties Isquiotibiais Stiff: 3 sries de 12, 10, 8 repeties Cadeira flexora deitado: 3 sries de 15, 12, 10 repeties Panturrilha Panturrilha em p: 3 sries de 12, 10, 8 repeties Panturrilha no Leg Press: 3 sries de 15, 12, 10 repeties Abdominais Crunch: 3 sries de 15-20 Elevao da pena deitado: 3 sets de 15-20
Sexta
Peito Supino plano: 3 sries de 12, 10, 8 repeties Supino inclinado: 3 sries de 12, 10, 8 repeties Crucifixo inclinado: 3 sries de 15, 12, 10 repeties Bceps Rosca direta: 3 sries de 12, 10, 8 repeties Rosca scott: 3 sries de 15, 12, 10 repeties Abdominais Crunch bicicleta: 3 sries de 15-20
Segunda
Costas Levantamento terra: 4 sries de 12, 10, 8, 6 repeties Remada baixa: 3 sries de 12, 10, 8 repeties Puxada na barra fixa: 3 sries de 15, 12, 10 repeties Puxada alta pela frente: 3 sries de 15, 12, 10 repeties Abdominais Crunch: 3 sries de 15-20 Crunch bicicleta: 3 sries 15-20 Elevao da pena deitado: 3 sets de 15-20
Tera
Ombros Desenvolvimento sentado com barra: 3 sries de 12, 10, 8 repeties Remada alta: 3 sries de 12, 10, 8 repeties Elevao lateral: 3 sries de 15, 12, 10 repeties Elevao lateral inclinado: 3 sries de 15, 12, 10 repeties Trceps Trceps testa: 4 sries de 12, 10, 8, 6 repeties Trceps francs: 3 sries de 15, 12, 10 repeties Abdominais Crunch na bola: 3 sries de 15-20
Crunch bicicleta: 3 sries 15-20 Elevao da pena na barra fixa: 3 sets de 15-20
Quinta
Quadrceps Agachamento livre: 4 sries de 12, 10, 8, 6 repeties Leg Press: 4 sries de 12, 10, 8, 6 repeties Passadas com halteres: 3 sries de 15, 12, 10 repeties Cadeira Extensora: 3 sries de 15, 12, 10 repeties Isquiotibiais Stiff: 3 sries de 12, 10, 8 repeties Cadeira flexora deitado ou sentado: 3 sries de 15, 12, 10 repeties Panturrilha Panturrilha em p: 3 sries de 12, 10, 8 repeties Panturrilha sentado: 3 sries de 15, 12, 10 repeties
Sexta
Peito Crucifixo plano: 4 sries de 12, 10, 8, 6 repeties Supino inclinado: 4 sries de 12, 10, 8, 6 repeties Crucifixo inclinado: 3 sries de 15, 12, 10 repeties Flexo no solo: 3 sries at falha Bceps Rosca direta: 4 sries de 12, 10, 8, 6 repeties Rosca martelo com halteres: 3 sries de 15, 12, 10 repeties Abdominais Crunch na bola: 3 sries de 15-20 Crunch bicicleta: 3 sries 15-20 Elevao da pena na barra fixa: 3 sets de 15-20