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Objetivos:Hipertrofia básica
Periodização: Sim
Modelo de Periodização:Ondulatória 3 tipos de força
Métodos:Continuada
Métodos adicionais Micro de choque:Nenhum
Tipo:Dividida(Upper body e Lower Body)
Volume:
Número de Exercícios: 4-6
Sets:2-4 -20% micro recuperativo
Reps: 9-12 3-5 19-22
Frequência: 4x semana
Duração 40-60 min
Intensidade
Carga:70-75% 50-55% 90-85%
Velocidade de Contração: 1-0-4-0 2-0-3-0 1-0-1-0 Abs:1-0-2-0 dias moderados e pesados.
Intervalo entre sets: 120-180 180-300 90-120
Falha Muscular:Depende do Micro
Machine Incline Chest Press
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3x9 reps |
rest: 120s
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T Bar Row
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3x9 reps |
rest: 120s
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Pull-Up
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3x9 reps |
rest: 120s
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Dip
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3x9 reps |
rest: 120s
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Crunch
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3x9 reps |
rest: 120s
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Barbell Deep Squat
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3x9 reps |
rest: 120s
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Machine Leg Press
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3x9 reps |
rest: 120s
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Machine Leg Curl (Prone)
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3x9 reps |
rest: 120s
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Machine Calf Raise
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2x9 reps |
rest: 120s
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Machine Seated Calf Raise
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2x9 reps |
rest: 120s
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Machine Incline Chest Press
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3x3 reps |
rest: 180s
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T Bar Row
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3x3 reps |
rest: 180s
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Pull-Up
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4x3 reps |
rest: 180s
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Dip
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4x3 reps |
rest: 180s
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Air Bike
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3x3 reps |
rest: 60s
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Barbell Deep Squat
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4x3 reps |
rest: 180s
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Machine Leg Press
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4x3 reps |
rest: 180s
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Machine Leg Curl (Prone)
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3x3 reps |
rest: 180s
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Machine Seated Calf Raise
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3x3 reps |
rest: 180s
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Machine Incline Chest Press
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3x19 reps |
rest: 120s
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T Bar Row
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3x19 reps |
rest: 120s
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Pull-Up
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3x19 reps |
rest: 120s
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Dip
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3x19 reps |
rest: 120s
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Hanging Leg Raise
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3x19 reps |
rest: 120s
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Barbell Deep Squat
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3x19 reps |
rest: 120s
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Machine Leg Press
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3x19 reps |
rest: 120s
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Machine Leg Curl (Prone)
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3x19 reps |
rest: 120s
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||
Machine Calf Raise
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2x19 reps |
rest: 120s
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Machine Seated Calf Raise
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2x19 reps |
rest: 120s
|