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Preparo:

Alongamento ->NO
Dynamic Stretches!
Aquecer Ex: benchpress: barra x10, 48% x10, 68% x5, 93% x3, em seguida faa as srie
s do roteiro.
Intervalo entre sries: 1 ex. 3-5 min. Seguintes 1-3 min.
Abdominal ao final: Plank
## DIA A: PULL
warm up: Child's Pose Breathing, Back-to-Wall Shoulder Flexion, Side Bend with
Bar, Spinal Rotation, Knee-Elbow
Deadlifts 1x5+/Barbell rows 4x5, 1x5+ (alternate A1/A2)
3x8-12 Pulldowns OR Pullups OR chinups
#3x8-12 dumbbell rows OR barbell rows (A1)
//5x15-20 delt flyes AND band pull aparts
4x8-12 hammer curls
#4x8-12 dumbbell curls (A2)
## DIA B: PUSH
warm up: Upper Back Rotation, Inchworm, Arm Crossover, Arm Circle, Shoulder Circ
le Shrugs, Neck Stretches
4x8, 1x8+ bench press/4x8, 1x8+ overhead press (alternate B1/B2)
3x8-12 overhead press/3x8-12 bench press (B1/B2)
#3x8-12 incline dumbbell press OR landmine press (B2)
3x8-12 triceps pushdowns SS 3x15-20 lateral raises
#3x8-12 overhead triceps extensions SS 3x15-20 lateral raises (B1)
## DIA C: LEGS
warm up: Half-kneeling Adductor Dip, Wall Hip Flexor Mobilization, Rocking Ankl
e Mobilization, Walking Lunge with Overhead Reach (#uni), Alternating Side Lunge
(#touch heel), Straight Leg Kick, Knee to Chest
2x5, 1x5+ squat
3x8-12 Romanian Deadlift
3x8-12 leg press OR front squats
3x8-12 leg curls
//5x8-12 calf raises
Informativo:
##DIA A: PULL
Deadlifts = Levantamento Terra = Stiff
Barbell = Barra
Rows = Remada
Pull = Puxada ~ peso extende o corpo
Curls = Rosca
Dumbbell = Halteres
plank = prancha ventral
>Deadlift:
(1)focus: posterior, lombar; (2)no rotacionar os ombros no final da subida; (3)no
super extender a coluna/quadril; (4)cintura No deve ficar muito baixa, No alinha c
om joelho. Reverncia sim; (5)posio incial com os pesos no cho. barra sobre os ps; (6)
manter braos estendidos; (7)contrair gluteos; (8)peitoral para cima; (9)latissimo
dorso + ombros travados
##DIA B: PUSH
Bench = Banco
Press -> Supino Reto ~ Desenvolvimento ~ peso comprime o corpo
Push = Empurrando
Triceps Alternativas -> triceps testa ~ tricep. deitado ~ overhead unilateral
##DIA C: LEGS

squat = agachamento -> anterior = quadrceps ~ leg press


R.deadlift -> posterior = isquitiobial ~ leg curls
lunge = afundo
>Rom.Deadlift:
(1)limite inferior: extenso mx. do musc. posterior da coxa; (2)elevao realizado com
os musc. posteriores da coxa.
source:
warm-ups: mensfitness /best-dynamic-warmup-any-workout

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