Programa de Treino de Musculação

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Week 1: Monday
Exercise Tempo Sets Reps
1. Bench Press 3 / 0 / X 3 6 - 8
2. Incline Bench Press 3 / 0 / X 3 6 - 8
3. Dumbbell Fly 3 / 0 / X 2 6 - 8
4. Dumbbell Pullover 2 / 0 / X 2 6 - 8
5. Barbell Preacher Curl 3 / 1 / X 3 6 - 8
6. Incline Alternating Curl 3 / 1 / X 2 6 - 8
7. Single Arm Cable Curl 3 / 0 / X 2 6 - 8
8. Hammer Concentration Curl 3 / 0 / X 2 6 - 8
9. Seated Barbell Wrist Curl 2 / 0 / X 2 6 - 8
10. Cable Crunch 2 / 0 / 1 / 1 3 13 - 15
11. Weighted Leg Raise 2 / 0 / 1 2 13 - 15
Week 1: Tuesday
Exercise Tempo Sets Reps
1. Leg Press 3 / 0 / X 2 6 - 8
2. Hack Squats 3 / 0 / X 3 6 - 8
3. Leg Extensions 3 / 0 / X 3 6 - 8
4. Walking Dumbbell Lunge 3 / 0 / X 2 6 - 8 Each
5. Stiff Leg Deadlift 2 / 0 / X 3 6 - 8
6. Seated Leg Curl 3 / 0 / X 3 6 - 8
7. Single Leg Curl 3 / 0 / X 2 6 - 8 Each
8. Seated Calf Raise 2 / 0 / X 2 6 - 8
9. Single Leg Calf Press 2 / 1 / X 3 6 - 8 Each
Week 1: Thursday 
Exercise Tempo Sets Reps
1. Wide Grip Seated Cable Row 2 / 0 / X 3 6 - 8
2. Underhand Grip Bent Over Row 2 / 0 / X 3 6 - 8
3. Close Grip Pull Down 2 / 0 / X 2 6 - 8
4. Dumbbell Pullover 2 / 0 / X 2 6 - 8
5. Rack Pull 2 / 1 / X 2 6 - 8
6. Deadlift 2 / 1 / X 2 6 - 8
7. Weighted Leg Raise 2 / 0 / 1 3 13 - 15
8. Weighted Incline Sit Up 2 / 0 / 1 / 1 2 13 - 15
Week 1: Friday
Exercise Tempo Sets Reps
1. Arnold Dumbbell Press 3 / 0 / X 3 6 - 8
2. Single Arm Cable Lateral Raise 2 / 1 / X 3 6 - 8
3. Single Arm Cable Bent Rear Delt Fly 2 / 1 / X 3 6 - 8
4. Barbell Upright Row 2 / 0 / X 2 6 - 8
5. Barbell Shrug 2 / 0 / X / 1 2 6 - 8
6. EZ Bar Extension 3 / 0 / X 3 6 - 8
7. Weighted Tricep Dip 3 / 0 / X 2 6 - 8
8. V Bar Pushdown 2 / 0 / X / 1 2 6 - 8
9. Standing Calf Raise 2 / 1 / X 3 6 - 8
10. Seated Calf Raise 2 / 0 / X 2 6 - 8
Week 2: Monday
Exercise Tempo Sets Reps
1. Cable Crossover 2 / 0 / 2 / 1 2 16 - 20
2. Dumbbell Fly 2 / 1 / 2 2 13 - 15
3. Smith Machine Bench 2 / 0 / 2 3 10 - 12
4. Dumbbell Incline Press 2 / 0 / 2 3 7 - 9
5. Spider Curl 2 / 0 / 2 / 1 2 13 - 15
6. Machine Curl 2 / 0 / 2 2 10 - 12
7. Incline Alternating Dumbbell Curl 2 / 1 / 2 3 7 - 9
8. Barbell Reverse Wrist Curl 1 / 0 / 1 / 1 2 16 - 20
9. Rope Cable Hammer Curl 2 / 0 / 2 2 10 - 12
10. Leg Raise 2 / 0 / 1 2 Max Reps
11. Weighted Crunch 2 / 0 / 2 / 1 2 Max Reps
Week 2: Tuesday
Exercise Tempo Sets Reps
1. Leg Press 2 / 0 / 2 2 16 - 20
2. Hack Squats 2 / 0 / 2 3 13 - 15
3. Leg Extension 2 / 0 / 2 / 1 3 10 - 12
4. One Legged Leg Press 2 / 0 / 2 2 7 - 9 Each
5. Adduction Machine 2 / 0 / 2 2 16 - 20
6. Seated Leg Curl 2 / 0 / 2 2 13 - 15
7. Stiff Leg Deadlift 2 / 0 / 2 2 10 - 12
8. Lying Leg Curl 2 / 0 / 2 2 7 - 9 Each
9. Seated Calf Raise 2 / 0 / 1 2 16 - 20
10. Single Leg Calf Press 2 / 1 / 1 3 10 - 12 Each
Week 2: Thursday
Exercise Tempo Sets Reps
1. Wide Grip Pull Down 2 / 0 / 2 3 16 - 20
2. Smith Machine Row 2 / 0 / 1 3 13 - 15
3. Wide Grip Seated Cable Row 2 / 0 / 2 3 10 - 12
4. One Arm Dumbbell Row 2 / 1 / 1 3 7 - 9
5. Hyperextension 2 / 0 / 2 / 1 2 16 - 20
6. Deadlift 2 / 1 / 1 2 10 - 12
7. Lying Side Crunch 1 / 0 / 1 / 1 2 Max Reps Each
8. Leg Raise 2 / 0 / 1 2 Max Reps
Week 2: Friday
Exercise Tempo Sets Reps
1. Dumbbell Rear Lateral Raise 2 / 0 / 2 2 16 - 20
2. Cable Front Raise 2 / 0 / 2 2 13 - 15
3. Smith Machine Military Press 2 / 0 / 2 2 10 - 12
4. Single Arm Cable Lateral Raise 2 / 0 / 2 / 1 3 7 - 9
5. Dumbbell Shrug 1 / 0 / 1 / 1 2 16 - 20
6. EZ Bar Upright Row 2 / 0 / 1 2 10 - 12
7. Straight Bar Pushdown 2 / 0 / 1 1 16 - 20
8. Skullcrusher 2 / 0 / 2 2 13 - 15
9. Seated One Arm Dumbbell Overhead 
Extension 
2 / 0 / 2 2 10 - 12
10. Single Arm Rope Pushdown 2 / 0 / 1 / 1 2 7 - 9
11. Seated Calf Raise 2 / 0 / 1 / 1 2 16 - 20
12. Standing Calf Raise 2 / 1 / 1 / 1 2 10 - 12
Week 3: Monday
Exercise Tempo Sets Reps
1. Bench Press (Drop Sets) 2 / 0 / 1 2 7 - 9
2. Hammer Machine Incline Press
(Rest Pause)
2 / 0 / 1 2 7 - 9
3a. Incline Dumbbell Fly 2 / 0 / 1 2 10 - 12
3b. Cable Crossover 2 / 0 / 1 2 10 - 12
4a. Incline Curl 2 / 0 / 1 2 7 - 9
4b. Barbell Curl 2 / 0 / 1 2 7 - 9
5. Dumbbell Preacher Curl (Drop Sets) 2 / 0 / 1 2 7 - 9
6. Seated Barbell Wrist Curl 2 / 0 / 1 1 10 - 12
7a. Cable Reverse Curl 2 / 0 / 1 1 10 - 12
7b. Alternating Hammer Curl 2 / 0 / 1 1 10 - 12
8a. Leg Raise 2 / 0 / 1 2 Max Reps
8b. Side Plank - 2 Max Time Each
9. Cable Crunch ( Drop Sets) 2 / 0 / 1 1 16 - 20
Week 3: Tuesday
Exercise Tempo Sets Reps
1. Leg Extensions (Rest Pause) 2 / 0 / 1 2 10 - 12
2a. Leg Press 2 / 0 / 1 2 7 - 9
2b. Plie Squats 2 / 0 / 1 2 13 - 15
3. Smith Machine Split Squat (Dropset) 2 / 0 / 1 2 7 - 9
4. Lying Leg Curl (1.5 Reps) 2 / 0 / 1 2 7 - 9
5a. Seated Leg Curl 2 / 0 / 1 2 7 - 9
5b. Good Morning 2 / 0 / 1 2 13 - 15
6. Seated Calf Raise 2 / 0 / 1 1 13 - 15
7a. Calf Press 1 / 0 / 1 2 7 - 9
7b. Standing Calf Raise 1 / 0 / 1 2 7 - 9
Week 3: Thursday
Exercise Tempo Sets Reps
1. Smith Machine Row (Rest Pause) 2 / 0 / 1 2 7 - 9
2a. Dumbbell Pullover 2 / 0 / 1 2 10 - 12
2b. Underhand Seated Cable Row 2 / 0 / 1 2 7 - 9
3. Close Grip Pull Down (Drop Set) 2 / 0 / 1 2 7 - 9
4. Deadlift (Rest Pause) 2 / 1 / 1 2 7 - 9
5a. Crunch Machine 2 / 0 / 1 2 16 - 20
5b. Side Plank - 2 Max Time Each
6. Hanging Leg Raise 2 / 0 / 1 1 Max Reps
Week 3: Friday
Exercise Tempo Sets Reps
1a. Standing Dumbbell Lateral Raise 2 / 0 / 1 2 10 - 12
1b. Seated Bent Over Lateral Raise 2 / 0 / 1 2 7 - 9
2. Machine Shoulder Press (Dropset) 2 / 0 / 1 2 7 - 9
3. Barbell Front Raise (Rest Pause) 2 / 0 / 1 1 10 - 12
4a. Dumbbell Shrug 1 / 0 / 1 / 1 2 13 - 15
4b. EZ Bar Upright Row 2 / 0 / 1 2 7 - 9
5. Bench Dips (Rest Pause) 2 / 0 / 1 1 Max Reps
6. Cable Overhead Extension (Drop 
Sets)
2 / 0 / 1 2 7 - 9
7a. Skullcrusher 2 / 0 / 1 1 7 - 9
7b. Close Grip Bench Press 2 / 0 / 1 1 7 - 9
8. Standing Calf Raise (Dropset) 2 / 0 / 1 2 7 - 9
9. Calf Press (Rest Pause) 2 / 0 / 1 1 10 - 12
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