FICHA DE TREINO GRATUITA - MASCULINO

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Peso Rep Peso Rep Peso Rep Peso Rep Peso Rep Peso Rep Peso Rep
Pulley frente 1 + 7 X 3 1 por 1 10 seg Cluster X X X X X X X X X X X X X X
Pulley frente 3 X 6 - 12 1 por 1 40 seg Falha concêntrica X X X X X X X X X X X X X X
Puxada alta 3 X 6 - 12 1 por 3 40 seg Pico X X X X X X X X X X X X X X
Remada curvada 3 X 6 - 12 1 por 1 40 seg Rest pause X X X X X X X X X X X X X X
Deltóide posterior 5 X 6 - 12 1 por 1 40 seg Pico X X X X X X X X X X X X X X
Rosca scott 3 X 6 - 12 1 por 3 40 seg Rest pause X X X X X X X X X X X X X X
Rosca Simultânea 3 X 6 - 12 1 por 1 40 seg Pico X X X X X X X X X X X X X X
Rosca martelo 3 X 6 - 12 1 por 1 40 seg Falha concêntrica X X X X X X X X X X X X X X
Extensão lombar 4 X 6 - 12 1 por 1 40 seg Falha concêntrica X X X X X X X X X X X X X X
Peso Rep Peso Rep Peso Rep Peso Rep Peso Rep Peso Rep Peso Rep
Supino reto 1 + 7 X 3 1 por 1 10 seg Cluster X X X X X X X X X X X X X X
Supino reto 3 X 6 - 12 1 por 1 40 seg Falha concêntrica X X X X X X X X X X X X X X
Dumbbell press inclinado 3 X 6 - 12 1 por 1 40 seg Rest pause X X X X X X X X X X X X X X
Cross over 3 X 6 - 12 1 por 3 40 seg Pico X X X X X X X X X X X X X X
Elevação lateral 5 X 6 - 12 1 por 1 40 seg Rest pause X X X X X X X X X X X X X X
Triceps pulley 3 X 6 - 12 1 por 3 40 seg Drop set X X X X X X X X X X X X X X
Triceps testa 3 X 6 - 12 1 por 1 40 seg Rest pause X X X X X X X X X X X X X X
Triceps pulley corda 3 X 6 - 12 1 por 3 40 seg Pico X X X X X X X X X X X X X X
Abdômem maqunia 4 X 6 - 12 1 por 3 40 seg Drop set X X X X X X X X X X X X X X
Peso Rep Peso Rep Peso Rep Peso Rep Peso Rep Peso Rep Peso Rep
Leg press 1 + 7 X 3 1 por 1 10 seg Cluster X X X X X X X X X X X X X X
Leg press 3 X 6 - 12 1 por 1 60 seg Falha concêntrica X X X X X X X X X X X X X X
Agachamento livre 3 X 8 - 15 1 por 1 40 seg Rest pause X X X X X X X X X X X X X X
Agachamento hack 3 X 8 - 15 1 por 10 40 seg Slow excêntrica X X X X X X X X X X X X X X
Avanço (passada) 3 x falha 1 por 1 40 seg Falha total X X X X X X X X X X X X X X
Flexão unilateral em pé 3 X 8 - 15 1 por 1 0 Non Stop + Falha X X X X X X X X X X X X X X
Cadeira extensora 3 X 6 - 12 1 por 3 40 seg Pico X X X X X X X X X X X X X X
Panturrilha sentada 6 X 8 - 20 1 por 1 40 seg Rest pause X X X X X X X X X X X X X X
Panturrilha unilateral 6 X 6 - 20 1 por 1 0 Non Stop + Falha X X X X X X X X X X X X X X
Peso Rep Peso Rep Peso Rep Peso Rep Peso Rep Peso Rep Peso Rep
Pulley frente 1 + 7 X 3 1 por 1 10 seg Cluster X X X X X X X X X X X X X X
Pulley frente triângulo 3 X 6 - 12 1 por 1 40 seg Falha concêntrica X X X X X X X X X X X X X X
Puxada alta 3 X 6 - 12 1 por 1 40 seg PC + Pico X X X X X X X X X X X X X X
Remada pronada aberta 3 X 6 - 12 1 por 1 40 seg PC + Pico X X X X X X X X X X X X X X
Crucifixo inverso 5 X 6 - 12 1 por 1 40 seg PC + Pico + Drop ultima X X X X X X X X X X X X X X
Rosca scott 3 X 6 - 12 1 por 1 40 seg Rest pause X X X X X X X X X X X X X X
Rosca Simultânea 3 X 6 - 12 1 por 1 40 seg PC + Pico + Drop ultima X X X X X X X X X X X X X X
Rosca martelo 3 X 6 - 12 1 por 1 40 seg PC + Pico + Drop ultima X X X X X X X X X X X X X X
Manguito rotador externo 4 X 6 - 12 1 por 1 40 seg Falha concêntrica X X X X X X X X X X X X X X
Peso Rep Peso Rep Peso Rep Peso Rep Peso Rep Peso Rep Peso Rep
Supino reto 1 + 7 X 3 1 por 1 10 seg Cluster X X X X X X X X X X X X X X
Dumbbell press reto 3 X 6 - 12 1 por 1 40 seg Falha concêntrica X X X X X X X X X X X X X X
Dumbbell press inclinado 3 X 6 - 12 1 por 1 40 seg PC + Drop ultima X X X X X X X X X X X X X X
Cross over 3 X 6 - 12 1 por 3 40 seg PC + Pico X X X X X X X X X X X X X X
Elevação lateral 5 X 6 - 12 1 por 1 40 seg Rest pause X X X X X X X X X X X X X X
Triceps pulley 3 X 6 - 12 1 por 1 40 seg PC + Pico + Drop ultima X X X X X X X X X X X X X X
Triceps testa 3 X 6 - 12 1 por 1 40 seg Rest pause X X X X X X X X X X X X X X
Triceps pulley corda 3 X 8 - 15 1 por 1 40 seg PC + Pico X X X X X X X X X X X X X X
Abdômem maq. 4 X 6 - 12 1 por 1 40 seg PC + Drop set X X X X X X X X X X X X X X
Peso Rep Peso Rep Peso Rep Peso Rep Peso Rep Peso Rep Peso Rep
Leg press 1 + 7 X 3 1 por 1 10 seg Cluster X X X X X X X X X X X X X X
Leg press 3 X 6 - 12 1 por 10 60 seg Slow X X X X X X X X X X X X X X
Agachamento frontal 3 X 8 - 15 1 por 1 40 seg Rest pause X X X X X X X X X X X X X X
Agachamento livre 3 X 8 - 15 1 por 1 40 seg Falha concêntrica X X X X X X X X X X X X X X
Avanço (passada) 3 x falha 1 por 1 40 seg Falha total X X X X X X X X X X X X X X
Flexão unilateral em pé 3 X 8 - 15 1 por 1 0 Non Stop + Falha X X X X X X X X X X X X X X
Cadeira extensora 3 X 6 - 12 1 por 3 40 seg Pico X X X X X X X X X X X X X X
Cadeira adutora 3 X 6 - 12 1 por 3 40 seg Pico X X X X X X X X X X X X X X
Cadeira abdutora 3 X 6 - 12 1 por 3 40 seg Pico X X X X X X X X X X X X X X
Panturrilha sentado 6 X 8 - 20 1 por 1 40 seg Rest pause X X X X X X X X X X X X X X
Panturrilha em pé 6 X 6 - 20 1 por 1 0 Non Stop + Falha X X X X X X X X X X X X X X
PLANILHA DE TREINO AVANÇADA - SEMANA 4
Segunda - Costas, Deltóide Posterior e Bíceps
Exercícios Séries Vel. C/E Int. Técnica
1a série 2a série 3a série 4a série 5a série 6a série 7a série
TREINO C
Terça - Peitoral, Deltóide Anterior/Lateral, Tríceps e Abdômen
Exercícios Séries Vel. C/E Int. Técnica
1a série 2a série 3a série 4a série 5a série 6a série 7a série
TREINO A
Quarta - Quadríceps, Isquiotibiais e Panturrilha
Exercícios Séries Vel. C/E Int. Técnica
1a série 2a série 3a série 4a série 5a série 6a série 7a série
TREINO B
Quinta - Costas, Deltóide Posterior e Bíceps
Exercícios Séries Vel. C/E Int. Técnica
1a série 2a série 3a série 4a série 5a série 6a série 7a série
TREINO C
Sexta - Peitoral, Deltóide Anterior/Lateral, Tríceps e Abdômen
Exercícios Séries Vel. C/E Int. Técnica
1a série 2a série 3a série 4a série 5a série 6a série 7a série
CLIQUE NOS EXERCÍCIOS PARA VER A EXECUÇÃO
TREINO A
TREINO B
Sábado - Quadríceps, Isquiotibiais e Panturrilha
Exercícios Séries Vel. C/E Int. Técnica
1a série 2a série 3a série 4a série 5a série 6a série 7a série
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ADQUIRA AGORA O PROJETO
MONSTRO COMPLETO E GANHE DE
5KG A 10KG DE puro MÚSCULO.
+72 Treinos para hipertrofia e definição
 +17 Técnicas avançadas de treino
Um treino diferente por semana
MATRICULE-SE AQUI
Ilustração de todos os exercícios
Tabela de exercícios substitutos
Suporte online especializado
https://lp.alcateiademonstros.com.br/projeto-monstro/