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Programa de treinamento: 3rot.4x/sem. p/6sem. Rotina ( A ) Incio: 13-10-2014 Reviso: 01-12-2014

Aluno: Mat.:
1 2 3 4 5 1 2 3 4 5
Sries Sries
Extenso de
Flexo de joelhos
1 joelhos c/
isometria no final
Repeties 15 12 12 12 1 sentada Repeties 8 a 10
Pesos Pesos

Extensao de 1 2 3 4 5 1 2 3 4 5
Sries Sries
joelhos + Flexao de joelhos
2 agachamento Repeties 10 + Max 2 deitada + stiff Repeties 12 + Max
livre Pesos Pesos
1 2 3 4 5 1 2 3 4 5
Sries Sries
Leg 45 (10 rep.
Abduo de
3 Completas, 10
curtas)
Repeties 3 quadril sentada Repeties 20 16 16
Pesos Pesos
1 2 3 4 5 1 2 3 4 5
Sries Sries
Aduo de Extenso de
4 quadril (maquina) Repeties 18 4 quadril (polia) Repeties 12 10 10
Pesos Pesos
TREINO 01 TREINO 02
1 2 3 4 5 1 2 3 4 5
Sries Sries
Supino reto
Puxada pela
5 maquina (drop
set)
Repeties 12 15 18 5 frente Repeties 12 10 8
Pesos Pesos
1 2 3 4 5 Remada com 1 2 3 4 5
Sries Sries
Supino inclinado apoio pegada
6 halter Repeties 12 6 aberta + pegada Repeties 8 + 8
Pesos fechada Pesos
1 2 3 4 5 1 2 3 4 5
Sries Sries
Triceps Frances
7 com corda Repeties 15 15 12 12 7 Repeties
Pesos Pesos
1 2 3 4 5 1 2 3 4 5
Sries Sries

8 Repeties 8 Repeties
Pesos Pesos

Abducao de Sries 1 2 3 4 5 Sries 1 2 3 4 5

ombros +
1 desenvolvimento Repeties 12 + 15 1 Repeties
(halteres) Pesos Pesos

Sries 1 2 3 4 5 Sries 1 2 3 4 5
Flexo de
2 ombros alternada Repeties
(halter)
20 2 Repeties
Pesos Pesos

Sries 1 2 3 4 5 Sries 1 2 3 4 5

3 Rosca scott Repeties 15 12 12 3 Repeties

Pesos Pesos

Rosca Sries 1 2 3 4 5 Sries 1 2 3 4 5

concentrada (2
4 series seguidas Repeties 15 10 15 10 4 Repeties
sem descanso) Pesos Pesos

Sries 1 2 3 4 5 Sries 1 2 3 4 5
Flexao plantar c
TREINO 03 5 sentada + livre Repeties 18 + Max 5
TREINO 04 Repeties
Pesos Pesos

Sries 1 2 3 4 5 Sries 1 2 3 4 5
Flexo plantar no
6 leg Repeties 18 18 15 15 6 Repeties
Pesos Pesos

Sries 1 2 3 4 5 Sries 1 2 3 4 5

7 Repeties 7 Repeties
Pesos Pesos

Sries 1 2 3 4 5 Sries 1 2 3 4 5

8 Repeties 8 Repeties
Pesos Pesos

Sries 1 2 3 4 5 Sries 1 2 3 4 5

9 Repeties 9 Repeties
Pesos 1 Pesos