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20140801
plano #0x
inicio dos treinos. experimentar as maquinas principais e fazer 3 musculos por dia:
#0.1: peito|bicipes|costas
#0.2: pernas|ombros|tricipes
20140926
plano:
#1.1: peito/bicipes
#1.2: dorsal/ombros
#1.3: pernas/tricipes
Barbell Bench Press
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4x10 reps |
rest: 60s
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Barbell Close Grip Standing Curl
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4x10 reps |
rest: 60s
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Barbell Curl
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4x10 reps |
rest: 60s
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Dumbbell Alternate Bicep Curl
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4x10 reps |
rest: 60s
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Butterfly
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4x10 reps |
rest: 60s
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Dumbbell Incline Bench Press
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4x10 reps |
rest: 60s
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Cable Seated Row
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4x10 reps |
rest: 60s
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Wide Grip Lat Pulldown
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4x10 reps |
rest: 60s
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Machine Fly
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4x10 reps |
rest: 60s
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maquina obliquos
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4x10 reps |
rest: 60s
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Decline Bench Leg Raise
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4x10 reps |
rest: 60s
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Máquina OblÃquos
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4x10 reps |
rest: 60s
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Ab Crunch Machine
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4x10 reps |
rest: 60s
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Decline Bench Leg Raise
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4x10 reps |
rest: 60s
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Stationary Bike
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4x10 reps |
rest: 60s
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Plank
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4x10 reps |
rest: 60s
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Leg Press
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4x10 reps |
rest: 60s
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Lying Leg Curls
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4x10 reps |
rest: 60s
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Thigh Abductor
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4x10 reps |
rest: 60s
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Thigh Adductor
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4x10 reps |
rest: 60s
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Standing Calf Raises
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4x10 reps |
rest: 60s
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Hack Squat
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4x10 reps |
rest: 60s
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Cable Rope Triceps Pushdown
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4x10 reps |
rest: 60s
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Cable Triceps Pushdown
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4x10 reps |
rest: 60s
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Barbell Up Right Row
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4x10 reps |
rest: 60s
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Dumbbell Power Partials
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4x10 reps |
rest: 60s
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maquina obliquos
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4x10 reps |
rest: 60s
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Decline Bench Leg Raise
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4x10 reps |
rest: 60s
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Ab Crunch Machine
|
4x10 reps |
rest: 60s
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_peito_________________________
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4x10 reps |
rest: 60s
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Machine Fly
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4x10 reps |
rest: 60s
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Barbell Bench Press
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4x7 reps |
rest: 60s
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Dumbbell Incline Bench Press
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4x7 reps |
rest: 60s
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Bench Press Machine
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3x10 reps |
rest: 60s
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_bicipes_________________________
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4x10 reps |
rest: 60s
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Dumbbell Alternate Bicep Curl
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6x6 reps |
rest: 60s
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Barbell Curl
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6x6 reps |
rest: 60s
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alternado fora|martelo
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4x0 reps |
rest: 60s
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super set
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4x8 reps |
rest: 60s
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_abs_________________________
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4x10 reps |
rest: 60s
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maquina obliquos
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4x15 reps |
rest: 60s
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Decline Bench Leg Raise
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4x0 reps |
rest: 60s
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Ab Crunch Machine
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4x0 reps |
rest: 60s
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_dorsais_________________________
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4x10 reps |
rest: 60s
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Machine Assisted Pull Up
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4x10 reps |
rest: 60s
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Wide Grip Lat Pulldown
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5x7 reps |
rest: 60s
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Serrote
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4x10 reps |
rest: 60s
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Hyperextensions - Back Extensions
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3x15 reps |
rest: 60s
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_ombros_________________________
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4x10 reps |
rest: 60s
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Dumbbell Power Partials
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3x10 reps |
rest: 60s
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Dumbbell Shoulder Press
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4x7 reps |
rest: 60s
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Machine Shoulder Press
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4x7 reps |
rest: 60s
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Barbell Military Press Behind Neck
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4x7 reps |
rest: 60s
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Dumbbell Incline Bench Press
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4x10 reps |
rest: 60s
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_abs_________________________
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4x10 reps |
rest: 60s
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maquina obliquos
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4x15 reps |
rest: 60s
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Decline Bench Leg Raise
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4x0 reps |
rest: 60s
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Ab Crunch Machine
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4x0 reps |
rest: 60s
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_pernas_________________________
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4x10 reps |
rest: 60s
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Dumbbell Lunges
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3x0 reps |
rest: 60s
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Smith Machine Squat
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4x7 reps |
rest: 60s
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Leg Press
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4x7 reps |
rest: 60s
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Leg Extensions
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4x10 reps |
rest: 60s
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Lying Leg Curls
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4x10 reps |
rest: 60s
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_tricipes_________________________
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4x10 reps |
rest: 60s
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Cable Reverse Grip Triceps Pushdown
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4x10 reps |
rest: 60s
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Dumbbell Decline Triceps Extension
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5x10 reps |
rest: 60s
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Cable Rope Triceps Pushdown
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4x10 reps |
rest: 60s
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Triangulo POLIE
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4x10 reps |
rest: 60s
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_abs_________________________
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4x10 reps |
rest: 60s
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maquina obliquos
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4x15 reps |
rest: 60s
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Decline Bench Leg Raise
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4x0 reps |
rest: 60s
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Ab Crunch Machine
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4x0 reps |
rest: 60s
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