Treino de Força

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Treino de Força

Shared By : Measos

Information

Frequency : 6 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Advanced
Downloads / Views : 0 / 129

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Description

Treino baseado em séries com carga decrescente e repetições crescentes.

ANY	Costas / Trapézio / Bíceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Wide-Grip Pulldown Behind The Neck	30 sec	20	4
Back		Cable Seated Row	30 sec	20	4
Back		Incline Bench Pull	30 sec	12	4
Shoulders		Dumbbell Lying Rear Lateral Raise	30 sec	12	4
Back		Straight Arm Push Down	30 sec	20	4
Shoulders		Barbell Shrug	30 sec	12	4
Biceps		Alternate Incline Dumbbell Curl	30 sec	12	4
Biceps		Drag Curl	30 sec	12	4
Biceps		Dumbbell Alternate Bicep Curl	30 sec	12	4

ANY	Peito / Ombro / Tríceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Bench Press	30 sec	12	4
Chest		Barbell Incline Bench Press	30 sec	12	4
Chest		Barbell Decline Bench Press	30 sec	12	4
Chest		Machine Fly	30 sec	12	4
Chest		Cable Cross Over	30 sec	12	4
Shoulders		Barbell Shoulder Press	30 sec	12	4
Shoulders		Dumbbell Lateral Raise	30 sec	12	4
Shoulders		Dumbbell Front Raise	30 sec	12	4
Triceps		Barbell Lying Triceps Press	30 sec	12	4
Triceps		Triceps Pushdown V-Bar	30 sec	12	4
Triceps		Cable Kneeling Concentration Triceps Extension	30 sec	12	4

ANY

Pernas

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Leg Extensions	30 sec	12	4
Upper Legs		Hack Squat	30 sec	12	4
Upper Legs		Leg Press	30 sec	12	4
Upper Legs		Thigh Abductor	30 sec	12	4
Upper Legs		Lying Leg Curls	30 sec	12	4
Upper Legs		Seated Leg Curl	30 sec	12	4
Upper Legs		Thigh Adductor	30 sec	12	4
Lower Legs		Seated Calf Raise	30 sec	12	4
Lower Legs		Standing Calf Raises	30 sec	12	4

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