Semana1

SEQUÊNCIA : 3-1-4-2-5
Treino 1:
Back Squat 4 x 3-5
Romanian Deadlift 3 x 6-8
Leg Extension 2 x 15-20
Leg Curl 2 x 15-20
Calf Raises 4 x 20-30

Treino 2:
Deadlift 1 x 3-5 (aquecer até ao teu máximo pra 3, 4 ou 5 repetições)
Zercher Squat 3 x 6-8
Leg Extension 2 x 15-20
Leg Curl 2x15-20
Calf Raises 4 x 20-30

Treino 3:
Bench Press 4 x 3-5
Pendlay Row 4 x 6-8
Incline Dumbell Bench Press 4 x 6-8
Dumbell lateral raises 2x 10-15
Dumbell Chest Flyes 2 x 10-15

Treino 4:
Overhead Press 4 x 3-5
Rack Pull (altura do joelho) 4 x 6-8
Seated Military Press 4 x 6-8
Dumbell lateral raises 2x 10-15
Dumbell Chest Flyes 2 x 10-15

Treino 5:
Close Grip Bench Press 4 x 6-8
Chinup Close Grip 4 x Max
Dumbell Hammer Curl 4 x 6-8
Tricep Pushdown 4x 15-20
Barbell Curl 4 x 8-12
Semana 2
SEQUÊNCIA : 3-1-4-2-5
Treino 1:
Back Squat 4 x 3-5
Romanian Deadlift 3 x 6-8
Leg Extension 3 x 15-20
Leg Curl 3 x 15-20
Calf Raises 4 x 20-30

Treino 2:
Deadlift 1 x 3-5 (aquecer até ao teu máximo pra 3, 4 ou 5 repetições)
Zercher Squat 3 x 6-8
Leg Extension 3 x 15-20
Leg Curl 3 x 15-20
Calf Raises 4 x 20-30

Treino 3:
Bench Press 4 x 3-5
Pendlay Row 4 x 6-8
Incline Dumbell Bench Press 4 x 6-8
Dumbell lateral raises 3 x 10-15
Dumbell Chest Flyes 3 x 10-15
Pullup 1 x Max

Treino 4:
Overhead Press 4 x 3-5
Rack Pull (altura do joelho) 4 x 6-8
Seated Military Press 4 x 6-8
Dumbell lateral raises 3 x 10-15
Dumbell Chest Flyes 3 x 10-15
Pullup 1 x Max

Treino 5:
Close Grip Bench Press 4 x 6-8
Chinup Close Grip 4 x Max
Dumbell Hammer Curl 4 x 6-8
Tricep Pushdown 4x 15-20
Barbell Curl 4 x 8-12
Semana 3
SEQUÊNCIA : 3-1-4-2-5
Treino 1:
Back Squat 4 x 3-5
Romanian Deadlift 3 x 6-8
Leg Extension 4 x 15-20
Leg Curl 4 x 15-20
Calf Raises 4 x 20-30

Treino 2:
Deadlift 1 x 3-5 (aquecer até ao teu máximo pra 3, 4 ou 5 repetições)
Zercher Squat 3 x 6-8
Leg Extension 4 x 15-20
Leg Curl 4 x 15-20
Calf Raises 4 x 20-30

Treino 3:
Bench Press 4 x 3-5
Pendlay Row 4 x 6-8
Incline Dumbell Bench Press 4 x 6-8
Dumbell lateral raises 4 x 10-15
Dumbell Chest Flyes 4 x 10-15
Pullup 2 x Max

Treino 4:
Overhead Press 4 x 3-5
Rack Pull (altura do joelho) 4 x 6-8
Seated Military Press 4 x 6-8
Dumbell lateral raises 4 x 10-15
Dumbell Chest Flyes 4 x 10-15
Pullup 2 x Max

Treino 5:
Close Grip Bench Press 4 x 6-8
Chinup Close Grip 4 x Max
Dumbell Hammer Curl 4 x 6-8
Tricep Pushdown 4x 15-20
Barbell Curl 4 x 8-12
Semana 4
SEQUÊNCIA : 3-1-4-2-5
Treino 1:
Back Squat 4 x 3-5
Romanian Deadlift 3 x 6-8
Smith Machine Close Stance Squats 1 x 10-12
Dumbell Reverse Lunge 1 x 10-12
Leg Extension 4 x 15-20
Leg Curl 4 x 15-20
Calf Raises 4 x 20-30

Treino 2:
Deadlift 1 x 3-5 (aquecer até ao teu máximo pra 3, 4 ou 5 repetições)
Zercher Squat 3 x 6-8
Smith Machine Close Stance Squats 1 x 10-12
Dumbell Reverse Lunge 1x 10-12
Leg Extension 4 x 15-20
Leg Curl 4 x 15-20
Calf Raises 4 x 20-30

Treino 3:
Bench Press 4 x 3-5
Pendlay Row 4 x 6-8
Incline Dumbell Bench Press 4 x 6-8
Dumbell lateral raises 4 x 10-15
Dumbell Chest Flyes 4 x 10-15
Pullup 3 x Max

Treino 4:
Overhead Press 4 x 3-5
Rack Pull (altura do joelho) 4 x 6-8
Seated Military Press 4 x 6-8
Dumbell lateral raises 4 x 10-15
Dumbell Chest Flyes 4 x 10-15
Pullup 3 x Max

Treino 5:
Close Grip Bench Press 4 x 6-8
Chinup Close Grip 4 x Max
Dumbell Hammer Curl 4 x 6-8
Tricep Pushdown 4x 15-20
Barbell Curl 4 x 8-12
Diamond Pushup 2 x Max
Face Pull 2 x 10-15
Semana 5
SEQUÊNCIA : 3-1-4-2-5
Treino 1:
Back Squat 4 x 3-5
Romanian Deadlift 3 x 6-8
Smith Machine Close Stance Squats 2 x 10-12
Dumbell Reverse Lunge 2 x 10-12
Leg Extension 4 x 15-20
Leg Curl 4 x 15-20
Calf Raises 4 x 20-30

Treino 2:
Deadlift 1 x 3-5 (aquecer até ao teu máximo pra 3, 4 ou 5 repetições)
Zercher Squat 3 x 6-8
Smith Machine Close Stance Squats 2 x 10-12
Dumbell Reverse Lunge 2 x 10-12
Leg Extension 4 x 15-20
Leg Curl 4 x 15-20
Calf Raises 4 x 20-30

Treino 3:
Bench Press 4 x 3-5
Pendlay Row 4 x 6-8
Incline Dumbell Bench Press 4 x 6-8
Dumbell lateral raises 4 x 10-15
Dumbell Chest Flyes 4 x 10-15
Pullup 4 x Max

Treino 4:
Overhead Press 4 x 3-5
Rack Pull (altura do joelho) 4 x 6-8
Seated Military Press 4 x 6-8
Dumbell lateral raises 4 x 10-15
Dumbell Chest Flyes 4 x 10-15
Pullup 4 x Max

Treino 5:
Close Grip Bench Press 4 x 6-8
Chinup Close Grip 4 x Max
Dumbell Hammer Curl 4 x 6-8
Tricep Pushdown 4x 15-20
Barbell Curl 4 x 8-12
Diamond Pushup 3 x Max
Face Pull 3 x 10-15
Semana 6
SEQUÊNCIA : 3-1-4-2-5
Treino 1:
Back Squat 4 x 3-5
Romanian Deadlift 3 x 6-8
Smith Machine Close Stance Squats 3 x 10-12
Dumbell Reverse Lunge 3 x 10-12
Leg Extension 4 x 15-20
Leg Curl 4 x 15-20
Calf Raises 4 x 20-30

Treino 2:
Deadlift 1 x 3-5 (aquecer até ao teu máximo pra 3, 4 ou 5 repetições)
Zercher Squat 3 x 6-8
Smith Machine Close Stance Squats 3 x 10-12
Dumbell Reverse Lunge 3 x 10-12
Leg Extension 4 x 15-20
Leg Curl 4 x 15-20
Calf Raises 4 x 20-30

Treino 3:
Bench Press 4 x 3-5
Pendlay Row 4 x 6-8
Incline Dumbell Bench Press 4 x 6-8
Dumbell lateral raises 4 x 10-15
Dumbell Chest Flyes 4 x 10-15
Pullup 4 x Max

Treino 4:
Overhead Press 4 x 3-5
Rack Pull (altura do joelho) 4 x 6-8
Seated Military Press 4 x 6-8
Dumbell lateral raises 4 x 10-15
Dumbell Chest Flyes 4 x 10-15
Pullup 4 x Max

Treino 5:
Close Grip Bench Press 4 x 6-8
Chinup Close Grip 4 x Max
Dumbell Hammer Curl 4 x 6-8
Tricep Pushdown 4x 15-20
Barbell Curl 4 x 8-12
Diamond Pushup 4 x Max
Face Pull 4 x 10-15