Rotina de Treino de Musculação

Prévia do material em texto

ndo
Fase 1
Meet Death
Exercício Semana 1 Semana 2 Semana 3 Semana 4 Semana 5 Semana 6 Semana 7 Semana 8 Observação Link Vídeo 
Treino A
Supino Inclinado 30° (H) 15/12/10 2x3a5 3x5a9 4x3a7 4x5a9 2x10a15 4x3a5 6x3a7 https://www.youtube.com/watch?v=iAEZP_bJj0A
Supino Reto (H) 15/12/10 2x3a5 3x5a9 4x3a7 4x5a9 2x10a15 4x3a5 6x3a7 Back Off Set na Última série https://www.youtube.com/watch?v=SWVO95XzxKg
Supino Dinâmico Reto 15/12/10 2x3a5 3x5a9 4x3a7 4x5a9 2x10a15 4x3a5 6x3a7 https://www.instagram.com/p/ByT2e_2Hb1q/?igshid=k69pz8rn9sim
Crucifixo Inclinado Diagonal 15/12/10 2x3a5 3x5a9 4x3a7 4x5a9 2x10a15 4x3a5 6x3a7 https://www.instagram.com/p/B1uys-MnkcR/?utm_medium=copy_link
Crucifixo Máquina 15/12/10 2x3a5 3x5a9 4x3a7 4x5a9 2x10a15 4x3a5 6x3a7 Alongamento após cada série https://www.youtube.com/watch?v=O-H9EOeFFz0
Cross Over 15/12/10 2x3a5 3x5a9 4x3a7 4x5a9 2x10a15 4x3a5 6x3a7 https://www.youtube.com/watch?v=HNUji0rHFCs
Cross Over Reverso 15/12/10 2x3a5 3x5a9 4x3a7 4x5a9 2x10a15 4x3a5 6x3a7 https://www.youtube.com/watch?v=Jy_hZnK-_lo
Treino B
Barra Fixa (Rest Pause) 3xRM 15 reps 15 reps 20 reps 20 reps 25 reps 25 reps 30 reps Rest Pause de 10" https://www.youtube.com/watch?v=HRV5YKKaeVw
Rack Pull 15/12/10 2x3a5 3x5a9 4x3a7 4x5a9 2x10a15 4x3a5 6x3a7 https://www.instagram.com/p/CMqO4IFplZ7/?utm_medium=copy_link
Remada Curvada Pronada 15/12/10 2x3a5 3x5a9 4x3a7 4x5a9 2x10a15 4x3a5 6x3a7 https://www.youtube.com/watch?v=mxvS-iwm53o
Remada Cavalinho Triangulo 15/12/10 2x3a5 3x5a9 4x3a7 4x5a9 2x10a15 4x3a5 6x3a7 Back Off Set na Última série https://www.youtube.com/watch?v=VT2TfA4yFIs
Puxada Frente Supinada Fechada 15/12/10 2x3a5 3x5a9 4x3a7 4x5a9 2x10a15 4x3a5 6x3a7
https://www.youtube.com/watch?v=LyMfjPWZFEg
Puxada Frente Triângulo 15/12/10 2x3a5 3x5a9 4x3a7 4x5a9 2x10a15 4x3a5 6x3a7 https://www.youtube.com/watch?v=qW3-gblri0g
Remada Unilateral (Dead Stop) 15/12/10 2x3a5 3x5a9 4x3a7 4x5a9 2x10a15 4x3a5 6x3a7 https://www.youtube.com/watch?v=JE3XUqMyHXo
Treino C
Desenvolvimento (H) 15/12/10 2x3a5 3x5a9 4x3a7 4x5a9 2x10a15 4x3a5 6x3a7 https://www.youtube.com/watch?v=Nu1lKrS-Vvw
Elevação Lateral 15/12/10 2x3a5 3x5a9 4x3a7 4x5a9 2x10a15 4x3a5 6x3a7 https://www.youtube.com/watch?v=qDAoUOmdbi4
Elevação Lateral 45° 15/12/10 2x3a5 3x5a9 4x3a7 4x5a9 2x10a15 4x3a5 6x3a7 https://www.youtube.com/watch?v=WGt3Cz-WO_s
Elevação Frontal com arco 15/12/10 2x3a5 3x5a9 4x3a7 4x5a9 2x10a15 4x3a5 6x3a7 https://www.instagram.com/p/BoFbXnmndGt/?igshid=1s5gwgq2h6dv6
Elevação Frontal c/ corda 15/12/10 2x3a5 3x5a9 4x3a7 4x5a9 2x10a15 4x3a5 6x3a7 Back Off Set na Última série https://www.youtube.com/watch?v=xCQLo6LcudM
Crucifixo Reverso (H) 15/12/10 2x3a5 3x5a9 4x3a7 4x5a9 2x10a15 4x3a5 6x3a7 https://www.youtube.com/watch?v=tNbTpaZrdLg
Crucifixo Reverso Cross 15/12/10 2x3a5 3x5a9 4x3a7 4x5a9 2x10a15 4x3a5 6x3a7 https://www.youtube.com/watch?v=hp9xisor3_8
Encolhimento (H) 15/12/10 2x3a5 3x5a9 4x3a7 4x5a9 2x10a15 4x3a5 6x3a7 https://www.youtube.com/watch?v=YeILDnoeYEk
Treino D
Rosca Scott (H) 15/12/10 2x3a5 3x5a9 4x3a7 4x5a9 2x10a15 4x3a5 6x3a7 https://www.youtube.com/watch?v=0FPOPvuXDp8
Rosca Direta 45° (H) 15/12/10 2x3a5 3x5a9 4x3a7 4x5a9 2x10a15 4x3a5 6x3a7 https://www.youtube.com/watch?v=ZZCGeK71zGo
Rosca Concentrada 15/12/10 2x3a5 3x5a9 4x3a7 4x5a9 2x10a15 4x3a5 6x3a7 https://www.youtube.com/watch?v=SE_OsL2DahM
Rosca Martelo Corda 15/12/10 2x3a5 3x5a9 4x3a7 4x5a9 2x10a15 4x3a5 6x3a7 Back Off Set na Última série https://www.youtube.com/watch?v=BmDaMy2IiD0
Rosca Reversa Cross 15/12/10 2x3a5 3x5a9 4x3a7 4x5a9 2x10a15 4x3a5 6x3a7 https://www.youtube.com/watch?v=52XLRyEFzQ8
Tríceps Pulley 15/12/10 2x3a5 3x5a9 4x3a7 4x5a9 2x10a15 4x3a5 6x3a7 https://www.youtube.com/watch?v=wQdCw93LkcI
Tríceps Corda 15/12/10 2x3a5 3x5a9 4x3a7 4x5a9 2x10a15 4x3a5 6x3a7 https://www.youtube.com/watch?v=gbnLZto6b0s
Tríceps Francês cross 15/12/10 2x3a5 3x5a9 4x3a7 4x5a9 2x10a15 4x3a5 6x3a7 Back Off Set na Última série https://www.youtube.com/watch?v=QhJ67UyNdsc
Tríceps Coice Cross Unilateral 15/12/10 2x3a5 3x5a9 4x3a7 4x5a9 2x10a15 4x3a5 6x3a7 https://www.youtube.com/watch?v=Mgf3BBYWpRA
Treino E
Agachamento Livre 15/12/10 2x3a5 3x5a9 4x3a7 4x5a9 2x10a15 4x3a5 6x3a7 https://www.instagram.com/p/CSseqOTNghg/?utm_source=ig_web_copy_link
Leg Press 15/12/10 2x3a5 3x5a9 4x3a7 4x5a9 2x10a15 4x3a5 6x3a7 https://www.youtube.com/watch?v=9ruGCg0m9Tw
Agachamento Búlgaro 15/12/10 2x3a5 3x5a9 4x3a7 4x5a9 2x10a15 4x3a5 6x3a7 https://www.youtube.com/watch?v=r3jzvjt-0l8
Cadeira Extensora 15/12/10 2x3a5 3x5a9 4x3a7 4x5a9 2x10a15 4x3a5 6x3a7 Back Off Set na Última série https://www.youtube.com/watch?v=qhodv-ebwDw
Mesa Flexora 15/12/10 2x3a5 3x5a9 4x3a7 4x5a9 2x10a15 4x3a5 6x3a7 Back Off Set na Última série https://www.youtube.com/watch?v=rpGgncDk9lQ
Cadeira Flexora 15/12/10 2x3a5 3x5a9 4x3a7 4x5a9 2x10a15 4x3a5 6x3a7 https://www.youtube.com/watch?v=-EIXZD5AEuE
Stiff 15/12/10 2x3a5 3x5a9 4x3a7 4x5a9 2x10a15 4x3a5 6x3a7 https://www.youtube.com/watch?v=Xgql23RkpBk
Sóleo 15/12/10 2x3a5 3x5a9 4x3a7 4x5a9 2x10a15 4x3a5 6x3a7 https://www.youtube.com/watch?v=gWpze_eK8v4
Gêmeos leg press 15/12/10 2x3a5 3x5a9 4x3a7 4x5a9 2x10a15 4x3a5 6x3a7 Alongamento após cada série https://www.youtube.com/watch?v=zusySgJMqCg
ABDOMÊN
Abdominal declinado c/carga 3x10(TSD) 3x10(DSDN) 3x10(TSD) 4x10 (DSDN) 4x10 (DSDN) 2x10 (DSDN) 3x10(TSD) 4x10(DSDN) https://www.youtube.com/watch?v=FXCkA2Zul00
Cardio
Escada/Bike/Transport 30min 30min 30min 30min 30min 30min 30min 30min Baixa Intensidade
LEGENDA
(H) - Halteres
DSDN - Dia sim, dia não
REST PAUSE - Realizar o máximo possível de repetições, descansar 10 segundos e seguir a contagem, fazer quantos descansos necessários de 10" até completar o número 
prescrito de repetições.
DEAD STOP - Realizar uma 
pausa momentânea, onde a 
carga toca o chão e o 
movimento começa da inércia 
a cada repetição.
TSD - Todos os dias
15/12/10 - 1ª série 15 
repetições - 2ª série 12 
repetições - 3ª série 10 
repetições
Dicas e Considerações
Sempre trabalhe com progressão de cargas, isso é, a cada treino procure superar as cargas do treino passado.
Sempre trabalhe na faixa de repetições prescritas, sempre buscando as repetições mais altas, alcançando-as, 
aumente a carga.
Mantenha os descansos de no mínimo 90 segundos entre as séries, podendo chegar até a 300 segundos(5 minutos)
https://www.youtube.com/watch?v=iAEZP_bJj0A
https://www.youtube.com/watch?v=SWVO95XzxKg
https://www.instagram.com/p/ByT2e_2Hb1q/?igshid=k69pz8rn9sim
https://www.instagram.com/p/B1uys-MnkcR/?utm_medium=copy_link
https://www.youtube.com/watch?v=O-H9EOeFFz0
https://www.youtube.com/watch?v=HNUji0rHFCs
https://www.youtube.com/watch?v=Jy_hZnK-_lo
https://www.youtube.com/watch?v=HRV5YKKaeVw
https://www.instagram.com/p/CMqO4IFplZ7/?utm_medium=copy_link
https://www.youtube.com/watch?v=mxvS-iwm53o
https://www.youtube.com/watch?v=VT2TfA4yFIs
https://www.youtube.com/watch?v=LyMfjPWZFEg
https://www.youtube.com/watch?v=qW3-gblri0g
https://www.youtube.com/watch?v=JE3XUqMyHXo
https://www.youtube.com/watch?v=Nu1lKrS-Vvw
https://www.youtube.com/watch?v=qDAoUOmdbi4
https://www.youtube.com/watch?v=WGt3Cz-WO_s
https://www.instagram.com/p/BoFbXnmndGt/?igshid=1s5gwgq2h6dv6
https://www.youtube.com/watch?v=xCQLo6LcudM
https://www.youtube.com/watch?v=tNbTpaZrdLg
https://www.youtube.com/watch?v=hp9xisor3_8
https://www.youtube.com/watch?v=YeILDnoeYEk
https://www.youtube.com/watch?v=0FPOPvuXDp8
https://www.youtube.com/watch?v=ZZCGeK71zGo
https://www.youtube.com/watch?v=SE_OsL2DahM
https://www.youtube.com/watch?v=BmDaMy2IiD0
https://www.youtube.com/watch?v=52XLRyEFzQ8
https://www.youtube.com/watch?v=wQdCw93LkcI
https://www.youtube.com/watch?v=gbnLZto6b0s
https://www.youtube.com/watch?v=QhJ67UyNdsc
https://www.youtube.com/watch?v=Mgf3BBYWpRA
https://www.instagram.com/p/CSseqOTNghg/?utm_source=ig_web_copy_link
https://www.youtube.com/watch?v=9ruGCg0m9Tw
https://www.youtube.com/watch?v=r3jzvjt-0l8
https://www.youtube.com/watch?v=qhodv-ebwDw
https://www.youtube.com/watch?v=rpGgncDk9lQhttps://www.youtube.com/watch?v=-EIXZD5AEuE
https://www.youtube.com/watch?v=Xgql23RkpBk
https://www.youtube.com/watch?v=gWpze_eK8v4
https://www.youtube.com/watch?v=zusySgJMqCg
https://www.youtube.com/watch?v=FXCkA2Zul00
Fase 2
Come back
Exercício
Semana 
1 Semana 2 Semana 3 Semana 4 Observação Link Vídeo 
Treino A
Supino Reto Smith 2x10a15 3x5a9 3x3a7 4x5a9 https://www.youtube.com/watch?v=z1Oao5-R-k4
Cross Over 2x10a15 3x5a9 3x3a7 4x5a9 https://www.youtube.com/watch?v=HNUji0rHFCs
Supino Inclinado Smith - FST7 7a8a12 7a8a12 7a8a12 7a8a12 Alongamento de 10 segundos cada lado https://www.youtube.com/watch?v=D_h6XI_YxhA
Elevação Lateral Cross 2x10a15 3x5a9 3x3a7 4x5a9 Pela Frente https://www.youtube.com/watch?v=5xAn7PeLeiQ
Elevação Frontal com barra 2x10a15 3x5a9 3x3a7 4x5a9 Pegada Pronada https://www.youtube.com/watch?v=o_TwtUgnAmo
Tríceps Corda c/ Rest Pause 2x20 2x25 3x20 3x20 Carga para 10 repetições https://www.youtube.com/watch?v=gbnLZto6b0s
Treino B
Remada Curvada Supinada 2x10a15 3x5a9 3x3a7 4x5a9 https://www.youtube.com/watch?v=TD00shuX6hA
Puxada Frente Aberta 2x10a15 3x5a9 3x3a7 4x5a9 https://www.youtube.com/watch?v=H09EvebBsB4
Pullover - FST7 7x8a12 7x8a12 7x8a12 7x8a12 Alongamento de 10 segundos https://www.youtube.com/watch?v=JIXftJwrZrw
Facepull 2x10a15 3x5a9 3x3a7 4x5a9 Manter escápulas Fechadas https://www.youtube.com/watch?v=CruifQcSALU
Rosca Direta Barra 2x10a15 3x5a9 3x3a7 4x5a9 https://www.youtube.com/watch?v=s4B8UW3BMqk
Rosca Martelo (H) 2x10a15 3x5a9 3x3a7 4x5a9 https://www.youtube.com/watch?v=5vPGH1uTtbs
Treino C
Levantamento Terra Sumô 2x10a15 3x5a9 3x3a7 4x5a9 Dead Stop https://www.youtube.com/watch?v=UOkuOfErKe0
Leg Press 2x10a15 3x5a9 3x3a7 4x5a9 https://www.youtube.com/watch?v=9ruGCg0m9Tw
Cadeira Extensora - FST-7 7x8a12 7x8a12 7x8a12 7x8a12 Alongamento de 10 segundos cada lado https://www.youtube.com/watch?v=qhodv-ebwDw
Cadeira Flexora 2x10a15 3x5a9 3x3a7 4x5a9 https://www.youtube.com/watch?v=-EIXZD5AEuE
Stiff (H) 2x10a15 3x5a9 3x3a7 4x5a9 https://www.youtube.com/watch?v=XlGjQYUN4RQ
Sóleo Unilateral 2x10a15 3x5a9 3x3a7 4x5a9 https://www.youtube.com/watch?v=loPv0WWHUEM
Treino D
Supino Inclinado (H) 2x10a15 3x5a9 3x3a7 4x5a9 https://www.youtube.com/watch?v=F4Q1g2z8MWM
Crucifixo Crescente (H) 2x10a15 3x5a9 3x3a7 4x5a9 https://www.instagram.com/p/BjGd4QjFvZW/
Cross Over 2x10a15 3x5a9 3x3a7 4x5a9 https://www.youtube.com/watch?v=HNUji0rHFCs
Elevação Lateral (H) 2x10a15 3x5a9 3x3a7 4x5a9 https://www.youtube.com/watch?v=qDAoUOmdbi4
Elevação Frontal Alternada 
Neutra 2x10a15 3x5a9 3x3a7 4x5a9 https://www.youtube.com/watch?v=4P8_eyA1rsQ
Tríceps Pulley Unilateral
2x10/10/1
0 3x10/10/10 3x10/10/10 4x10/10/10 https://www.youtube.com/watch?v=LyeZX1Oye6o
Treino E
Remada Cavalinho Triangulo 2x10a15 3x5a9 3x3a7 4x5a9 https://www.youtube.com/watch?v=VT2TfA4yFIs
Puxada Frente Romana 2x10a15 3x5a9 3x3a7 4x5a9 https://www.youtube.com/watch?v=PT7fynrJ2ec
Pulldown Aberto 2x10a15 3x5a9 3x3a7 4x5a9 https://www.youtube.com/watch?v=2k1_7pzcWoE
Crucifixo Reverso Máquina 2x10a15 3x5a9 3x3a7 4x5a9 Manter escápulas Fechadas https://www.youtube.com/watch?v=B_piYGlAKb4
Rosca Direta 45° (H) 2x10a15 3x5a9 3x3a7 4x5a9 https://www.youtube.com/watch?v=s7Hfl7LNtRg
Rosca Reversa Cross 2x10a15 3x5a9 3x3a7 4x5a9 https://www.youtube.com/watch?v=52XLRyEFzQ8
Treino F
Agachamento Frontal 2x10a15 3x5a9 3x3a7 4x5a9 https://www.youtube.com/watch?v=sENTOxchGr0
Passada 2x10a15 3x5a9 3x3a7 4x5a9 https://www.youtube.com/watch?v=nnJQ3W08d8Y
Cadeira Extensora Unilateral 2x10a15 3x5a9 3x3a7 4x5a9 Pico de contração 3" https://www.youtube.com/watch?v=F6CuNJywUPM
Mesa Flexora 2x10a15 3x5a9 3x3a7 4x5a9 https://www.youtube.com/watch?v=rpGgncDk9lQ
Stiff (H) 2x10a15 3x5a9 3x3a7 4x5a9 https://www.youtube.com/watch?v=XlGjQYUN4RQ
Gêmeos Unilateral 2x10a15 3x5a9 3x3a7 4x5a9 https://www.youtube.com/watch?v=DpI9xX0jFG0
LEGENDA
(H) - Halteres
TM - Tempo Máximo
REST PAUSE - Realizar o máximo possível de repetições, descansar 10 segundos e seguir a contagem, fazer quantos descansos necessários de 10" até completar o número prescrito de 
repetições.
DEAD STOP - Realizar uma pausa momentânea, onde a carga toca o chão e o movimento começa da inércia a cada repetição.
RM - Repetições Máximas
FST-7 - Realizar 7 séries com 30 segundos de descanso entre elas e realizar alongamento da região treinada durante 10 segundos.
BACK OFF SET - Na última série do exercício após a realização da série pré determinada, realizar uma redução de 20% na carga, descansar 30" e realizar uma série até a falha.
Dicas e Considerações
Sempre trabalhe com progressão de cargas, isso é, a cada treino procure superar as cargas do treino passado.
Sempre trabalhe na faixa de repetições prescritas, sempre buscando as repetições mais altas, alcançando-as, aumente a carga.
Mantenha os descansos de no mínimo 90 segundos entre as séries, podendo chegar até a 300 segundos(5 minutos)
Respeite a ordem dos treinos e os dias de descanso
https://www.youtube.com/watch?v=z1Oao5-R-k4
https://www.youtube.com/watch?v=HNUji0rHFCs
https://www.youtube.com/watch?v=D_h6XI_YxhA
https://www.youtube.com/watch?v=5xAn7PeLeiQ
https://www.youtube.com/watch?v=o_TwtUgnAmo
https://www.youtube.com/watch?v=gbnLZto6b0s
https://www.youtube.com/watch?v=TD00shuX6hA
https://www.youtube.com/watch?v=H09EvebBsB4
https://www.youtube.com/watch?v=JIXftJwrZrw
https://www.youtube.com/watch?v=CruifQcSALU
https://www.youtube.com/watch?v=s4B8UW3BMqk
https://www.youtube.com/watch?v=5vPGH1uTtbs
https://www.youtube.com/watch?v=UOkuOfErKe0
https://www.youtube.com/watch?v=9ruGCg0m9Tw
https://www.youtube.com/watch?v=qhodv-ebwDw
https://www.youtube.com/watch?v=-EIXZD5AEuE
https://www.youtube.com/watch?v=XlGjQYUN4RQ
https://www.youtube.com/watch?v=loPv0WWHUEM
https://www.youtube.com/watch?v=F4Q1g2z8MWM
https://www.instagram.com/p/BjGd4QjFvZW/
https://www.youtube.com/watch?v=4P8_eyA1rsQ
https://www.youtube.com/watch?v=LyeZX1Oye6o
https://www.youtube.com/watch?v=PT7fynrJ2ec
https://www.youtube.com/watch?v=2k1_7pzcWoE
https://www.youtube.com/watch?v=B_piYGlAKb4
https://www.youtube.com/watch?v=s7Hfl7LNtRg
https://www.youtube.com/watch?v=sENTOxchGr0
https://www.youtube.com/watch?v=nnJQ3W08d8Y
https://www.youtube.com/watch?v=F6CuNJywUPM
https://www.youtube.com/watch?v=XlGjQYUN4RQ
https://www.youtube.com/watch?v=DpI9xX0jFG0
Fase 3
STRONGER
Exercício
Semana 
1 Semana 2 Semana 3 Semana 4 Semana 5 Semana 6 Semana 7 Semana 8 Semana 9 Semana 10 Semana 11 Semana 12 Observação Link Vídeo 
Treino A
Crucifixo Máquina 2x10a15 2x8a12 2x5a9 2x3a7 3x3a7 3x3a7 2x8a12 2x8a12 3x3a7 2x5a9 4x3a7 2x5a9 https://www.youtube.com/watch?v=O-H9EOeFFz0
Crucifixo Inclinado Cross 2x10a15 2x8a12 2x5a9 2x3a7 3x3a7 3x3a7 2x8a12 2x8a12 3x3a7 2x5a9 4x3a7 2x5a9 https://www.youtube.com/watch?v=NPQ3zjKwa4g
Supino Inclinado 30° (H) 2x10a15 2x8a12 2x5a9 2x3a7 3x3a7 3x3a7 2x8a12 2x8a12 3x3a7 2x5a9 4x3a7 2x5a9 https://www.youtube.com/watch?v=iAEZP_bJj0A
Supino Reto Smith (DEAD 
STOP) 2x10a15 2x8a12 2x5a9 2x3a7 3x3a7 3x3a7 2x8a12 2x8a12 3x3a7 2x5a9 4x3a7 2x5a9 Usar limitador https://www.youtube.com/watch?v=z1Oao5-R-k4
Cross Over 2x10a15 2x8a12 2x5a9 2x3a7 3x3a7 3x3a7 2x8a12 2x8a12 3x3a7 2x5a9 4x3a7 2x5a9 Pico de contração 2" https://www.youtube.com/watch?v=HNUji0rHFCs
Cross Over Reverso 2x10a15 2x8a12 2x5a9 2x3a7 3x3a7 3x3a7 2x8a12 2x8a12 3x3a7 2x5a9 4x3a7 2x5a9 https://www.youtube.com/watch?v=Jy_hZnK-_lo
Treino B
Puxada Frente Aberta 2x10a15 2x8a12 2x5a9 2x3a7 3x3a7 3x3a7 2x8a12 2x8a12 3x3a7 2x5a9 4x3a7 2x5a9 https://www.youtube.com/watch?v=H09EvebBsB4
Puxada Supinada Fechada 2x10a15 2x8a12 2x5a9 2x3a7 3x3a7 3x3a7 2x8a12 2x8a12 3x3a7 2x5a9 4x3a7 2x5a9 https://www.youtube.com/watch?v=LyMfjPWZFEg
Puxada Romada 2x10a15 2x8a12 2x5a9 2x3a7 3x3a7 3x3a7 2x8a12 2x8a12 3x3a7 2x5a9 4x3a7 2x5a9 https://www.youtube.com/watch?v=PT7fynrJ2ec
Remada Baixa Triângulo 2x10a15 2x8a12 2x5a9 2x3a7 3x3a7 3x3a7 2x8a12 2x8a12 3x3a7 2x5a9 4x3a7 2x5a9 https://www.youtube.com/watch?v=0fHNK3d7mHk
Remada Aberta Sentado 2x10a15 2x8a12 2x5a92x3a7 3x3a7 3x3a7 2x8a12 2x8a12 3x3a7 2x5a9 4x3a7 2x5a9 https://www.youtube.com/watch?v=ZXYCXXtup1I
Pulldown Corda 2x10a15 2x8a12 2x5a9 2x3a7 3x3a7 3x3a7 2x8a12 2x8a12 3x3a7 2x5a9 4x3a7 2x5a9 https://www.youtube.com/watch?v=HIswXF8CFTA
Treino C
Militar Press Frente em pé 2x10a15 2x8a12 2x5a9 2x3a7 3x3a7 3x3a7 2x8a12 2x8a12 3x3a7 2x5a9 4x3a7 2x5a9 https://www.youtube.com/watch?v=2yjwXTZQDDI
Arnold Press 2x10a15 2x8a12 2x5a9 2x3a7 3x3a7 3x3a7 2x8a12 2x8a12 3x3a7 2x5a9 4x3a7 2x5a9 https://www.youtube.com/watch?v=YghvTx_GI2c
Elevação Lateral 2x10a15 2x8a12 2x5a9 2x3a7 3x3a7 3x3a7 2x8a12 2x8a12 3x3a7 2x5a9 4x3a7 2x5a9 https://www.youtube.com/watch?v=qDAoUOmdbi4
Elevação Lateral cross por trás 2x10a15 2x8a12 2x5a9 2x3a7 3x3a7 3x3a7 2x8a12 2x8a12 3x3a7 2x5a9 4x3a7 2x5a9 https://www.youtube.com/watch?v=I-ywK8Q-9TM
Elevação Frontal Alternada 
Neutra (H) 2x10a15 2x8a12 2x5a9 2x3a7 3x3a7 3x3a7 2x8a12 2x8a12 3x3a7 2x5a9 4x3a7 2x5a9 https://www.youtube.com/watch?v=4P8_eyA1rsQ
Face Pull 2x10a15 2x8a12 2x5a9 2x3a7 3x3a7 3x3a7 2x8a12 2x8a12 3x3a7 2x5a9 4x3a7 2x5a9 Escapulas fechadas https://www.youtube.com/watch?v=CruifQcSALU
Crucifixo Reverso Cross 2x10a15 2x8a12 2x5a9 2x3a7 3x3a7 3x3a7 2x8a12 2x8a12 3x3a7 2x5a9 4x3a7 2x5a9 https://www.youtube.com/watch?v=hp9xisor3_8
Encolhimento Smith pela 
frente 2x10a15 2x8a12 2x5a9 2x3a7 3x3a7 3x3a7 2x8a12 2x8a12 3x3a7 2x5a9 4x3a7 2x5a9 https://www.youtube.com/watch?v=jwp_Zf0-JSE
Treino D
Rosca Concentrada Sem apoio 2x10a15 2x8a12 2x5a9 2x3a7 3x3a7 3x3a7 2x8a12 2x8a12 3x3a7 2x5a9 4x3a7 2x5a9 https://www.youtube.com/watch?v=94TIAVi7zrk
Rosca Direta Cross 2x10a15 2x8a12 2x5a9 2x3a7 3x3a7 3x3a7 2x8a12 2x8a12 3x3a7 2x5a9 4x3a7 2x5a9 https://www.youtube.com/watch?v=uSr2uNmNIWE
Rosca Martelo (H) 2x10a15 2x8a12 2x5a9 2x3a7 3x3a7 3x3a7 2x8a12 2x8a12 3x3a7 2x5a9 4x3a7 2x5a9 https://www.youtube.com/watch?v=5vPGH1uTtbs
Rosca Reversa Cross 2x10a15 2x8a12 2x5a9 2x3a7 3x3a7 3x3a7 2x8a12 2x8a12 3x3a7 2x5a9 4x3a7 2x5a9 https://www.youtube.com/watch?v=E59wGxkWkBs
Rosca Punho Cross 2x10a15 2x8a12 2x5a9 2x3a7 3x3a7 3x3a7 2x8a12 2x8a12 3x3a7 2x5a9 4x3a7 2x5a9 https://www.youtube.com/watch?v=ThX3zf3o4sg
Tríceps Pulley Unilateral 2x10a15 2x8a12 2x5a9 2x3a7 3x3a7 3x3a7 2x8a12 2x8a12 3x3a7 2x5a9 4x3a7 2x5a9 https://www.youtube.com/watch?v=LyeZX1Oye6o
Tríceps Corda 2x10a15 2x8a12 2x5a9 2x3a7 3x3a7 3x3a7 2x8a12 2x8a12 3x3a7 2x5a9 4x3a7 2x5a9 https://www.youtube.com/watch?v=gbnLZto6b0s
Tríceps Francês (H) 2x10a15 2x8a12 2x5a9 2x3a7 3x3a7 3x3a7 2x8a12 2x8a12 3x3a7 2x5a9 4x3a7 2x5a9 https://www.youtube.com/watch?v=qLnV4qPXeSw
Tríceps Testa 45° 2x10a15 2x8a12 2x5a9 2x3a7 3x3a7 3x3a7 2x8a12 2x8a12 3x3a7 2x5a9 4x3a7 2x5a9 https://www.youtube.com/watch?v=zCYI13x6koc
Treino E
Agachamento Livre 2x10a15 2x8a12 2x5a9 2x3a7 3x3a7 3x3a7 2x8a12 2x8a12 3x3a7 2x5a9 4x3a7 2x5a9
https://www.instagram.com/p/CSseqOTNghg/?utm_source=ig_web_copy_lin
k
Leg Press 2x10a15 2x8a12 2x5a9 2x3a7 3x3a7 3x3a7 2x8a12 2x8a12 3x3a7 2x5a9 4x3a7 2x5a9 https://www.youtube.com/watch?v=9ruGCg0m9Tw
Elevação Pélvica Barra 2x10a15 2x8a12 2x5a9 2x3a7 3x3a7 3x3a7 2x8a12 2x8a12 3x3a7 2x5a9 4x3a7 2x5a9 https://www.youtube.com/watch?v=SY1eYXrCPzg
Cadeira Extensora Unilateral 2x10a15 2x8a12 2x5a9 2x3a7 3x3a7 3x3a7 2x8a12 2x8a12 3x3a7 2x5a9 4x3a7 2x5a9 https://www.youtube.com/watch?v=F6CuNJywUPM
Stiff 2x10a15 2x8a12 2x5a9 2x3a7 3x3a7 3x3a7 2x8a12 2x8a12 3x3a7 2x5a9 4x3a7 2x5a9 https://www.youtube.com/watch?v=Xgql23RkpBk&t=11s
Cadeira Flexora 2x10a15 2x8a12 2x5a9 2x3a7 3x3a7 3x3a7 2x8a12 2x8a12 3x3a7 2x5a9 4x3a7 2x5a9 https://www.youtube.com/watch?v=-EIXZD5AEuE
Sóleo 2x10a15 2x8a12 2x5a9 2x3a7 3x3a7 3x3a7 2x8a12 2x8a12 3x3a7 2x5a9 4x3a7 2x5a9 https://www.youtube.com/watch?v=gWpze_eK8v4
Gêmeos leg press 2x10a15 2x8a12 2x5a9 2x3a7 3x3a7 3x3a7 2x8a12 2x8a12 3x3a7 2x5a9 4x3a7 2x5a9 https://www.youtube.com/watch?v=zusySgJMqCg
ABDOMÊN
Elevação de pernas Suspenso 3x10(TSD) 3x10(DSDN) 3x10(TSD) 4x10 (DSDN) 4x10 (DSDN) 2x10 (DSDN) 3x10(TSD) 4x10(DSDN) 4x10 (DSDN) 2x10 (DSDN) 3x10(TSD) 4x10(DSDN) https://www.youtube.com/watch?v=-FQn23icsoY
Cardio
Escada/Bike/Transport 40 min 40 min 40 min 40 min 40 min 40 min 40 min 40 min 40 min 40 min 40 min 40 min Baixa Intensidade
LEGENDA
(H) - Halteres
DSDN - Dia sim, dia não
TSD - Todos os dias
DEAD STOP - Realizar uma pausa momentânea, onde a carga toca o chão e o movimento começa da inércia a cada repetição.
Dicas e Considerações
Sempre trabalhe com progressão de cargas, isso é, a cada treino procure superar as cargas do treino 
passado.
Sempre trabalhe na faixa de repetições prescritas, sempre buscando as repetições mais altas, 
alcançando-as, aumente a carga.
Mantenha os descansos de no mínimo 90 segundos entre as séries, podendo chegar até a 300 
segundos(5 minutos)
https://www.youtube.com/watch?v=O-H9EOeFFz0
https://www.youtube.com/watch?v=NPQ3zjKwa4g
https://www.youtube.com/watch?v=iAEZP_bJj0A
https://www.youtube.com/watch?v=z1Oao5-R-k4
https://www.youtube.com/watch?v=HNUji0rHFCs
https://www.youtube.com/watch?v=Jy_hZnK-_lo
https://www.youtube.com/watch?v=H09EvebBsB4
https://www.youtube.com/watch?v=LyMfjPWZFEg
https://www.youtube.com/watch?v=PT7fynrJ2ec
https://www.youtube.com/watch?v=0fHNK3d7mHk
https://www.youtube.com/watch?v=ZXYCXXtup1I
https://www.youtube.com/watch?v=HIswXF8CFTA
https://www.youtube.com/watch?v=2yjwXTZQDDI
https://www.youtube.com/watch?v=YghvTx_GI2c
https://www.youtube.com/watch?v=qDAoUOmdbi4
https://www.youtube.com/watch?v=I-ywK8Q-9TM
https://www.youtube.com/watch?v=4P8_eyA1rsQ
https://www.youtube.com/watch?v=CruifQcSALU
https://www.youtube.com/watch?v=hp9xisor3_8
https://www.youtube.com/watch?v=jwp_Zf0-JSE
https://www.youtube.com/watch?v=94TIAVi7zrk
https://www.youtube.com/watch?v=uSr2uNmNIWE
https://www.youtube.com/watch?v=5vPGH1uTtbs
https://www.youtube.com/watch?v=E59wGxkWkBs
https://www.youtube.com/watch?v=ThX3zf3o4sg
https://www.youtube.com/watch?v=LyeZX1Oye6o
https://www.youtube.com/watch?v=gbnLZto6b0s
https://www.youtube.com/watch?v=qLnV4qPXeSw
https://www.youtube.com/watch?v=zCYI13x6koc
https://www.instagram.com/p/CSseqOTNghg/?utm_source=ig_web_copy_link
https://www.youtube.com/watch?v=9ruGCg0m9Tw
https://www.youtube.com/watch?v=SY1eYXrCPzg
https://www.youtube.com/watch?v=F6CuNJywUPM
https://www.youtube.com/watch?v=Xgql23RkpBk&t=11s
https://www.youtube.com/watch?v=-EIXZD5AEuE
https://www.youtube.com/watch?v=gWpze_eK8v4
https://www.youtube.com/watch?v=zusySgJMqCg
https://www.youtube.com/watch?v=-FQn23icsoY