NOME: Cléo (tiozão)

PESO (KG): 84 ANOTAÇÕES

ALTURA (M): 1.70
IMC: 29.07 Sempre utilizar uma série de aquecimento antes de iniciar com sua carga final. As séries devem
IDADE: 41 ser feitas com o máximo de esforço, caso consiga fazer mais repetições que o previsto na
semana deve anotar as cargas e me enviar no relatório semanal.
DT ENTERGA 2/10/2023
DT RETORNO 3/10/2023

CÁLCULOS METABÓLICOS - HARRIS BENEDICT

PESO 84 KG
ALTURA 1.70 METROS
IDADE 41 ANOS
SEXO FEM MASC
TMB (em kcals) 1581 1794
GCDT (em kcals) 1791 2004

ATIVAÇÃO METABOLICA (7-8) FALHA MUSCULAR (8-10) FORÇA MÁXIMA (8-10)

LEGENDA: TECNICAS AVANÇADAS

FORÇA MODERADA (6-8) REGENERATIVO (5-7)
(Detalhada no exercício)

* Percepção Subjetiva de Esforço - Escala de 0-10

MICROCICLOS / ZONA DE REPETIÇÕES

Semana 1 Semana 2 Semana 3 Semana 4

Janeiro

Fevereiro 05-08 05-08 RM

Março 05-08 RM 09-12 RM 09-12 RM 09-12 RM

Abril 13-16 Sem falha muscular (diminuir todas as cargas) 16 RM

Maio

Junho

Julho

Agosto

Setembro

Outubro

Novembro

Dezembro

Objetivos da
periodização:

DIA DA SEMANA ALONGAMENTOS CARDIOS

Segunda-Feira

Terça-Feira

Quarta-Feira

Quinta-Feira

Sexta-Feira

Sábado

Domingo
 Detalhes da Periodização

Datas Entrega Relatório

10-Feb - FOTOS FRENTE, LADO, COSTAS E PESO ATUAL
Além disso, enviar feedback do treino
X - FOTOS FRENTE, LADO, COSTAS E PESO ATUAL
toda sexta-feira
10-Mar - FOTOS FRENTE, LADO, COSTAS E PESO ATUAL

SEQUÊNCIA DO TREINO: Treino A, Treino B, Treino C.

PLANILHA DE TREINAMENTO
TREINO A
Link exercício EXERCÍCIO Séries Observações

https://drive.google.com/file/d/1G-AtlPmWwWarFCd8rWPAVzUk6avztrFD/view?usp=sharin SUPINO RETO DUMBELL 6

https://drive.google.com/file/d/1YX6T7Ac44WrjdNspwKdKZjI9BfCrKOAs/view?usp=sharing CRUCIFIXO POLIA ALTA 6

https://drive.google.com/file/d/1HdKjHG5qSymqS_xkmXMysNXjiI5LAHMN/view?usp=shari CRUCIFIXO MÁQUINA 3 Biset: Fazer os dois em sequência.

https://drive.google.com/file/d/1XaHoOmTTsCyGtCKXZnRze380yfzBJnw6/view?usp=sharin FLEXÃO DE BRAÇOS 3

https://drive.google.com/file/d/1Uc5yGOYu6c_1k3B0zQVe_UjC-6gwrfiF/view?usp=sharing ELEVAÇÃO LATERAL 3 Biset: Fazer os dois em sequência.

https://drive.google.com/file/d/1yAe1yyRqcH1wj8P6FVNU9H4Kg_14n261/view?usp=sharing ELEVAÇÃO FRONTAL BARRA 3

https://drive.google.com/file/d/1cK9j9taEhp-Vb4RP1XIxw7RbBRWxhR7B/view?usp=sharing TRICEPS TESTA BARRA RETA 5

https://drive.google.com/file/d/14jAlAwAh089KP1mzKMdhOIpHGc4sqjXv/view?usp=sharing PRANCHA VENTRAL 3

OBSERVAÇÕES DESTRE TREINO:

MANTER CADÊNCIA DE 2-2
INTERVALO DE 2 Á 3 MIN

Obedeça as quantidade de repetições relativa a cada semana do calendário

 TREINO B
Link exercício EXERCÍCIO Séries Observações
.

https://drive.google.com/file/d/1CPbgtehUAg4YUVwy3XY1JqhmAQyuSexK/view?usp=shari PUXADA PULLEY FRENTE SUPINADA 6

.

https://drive.google.com/file/d/1354aLfIHyj6a90qjmHSkmN_IBsIMgQlO/view?usp=sharing REMADA BAIXA ABERTA SUPINADA 6

.

https://drive.google.com/file/d/1dR0pdtZhe01Po5k0ToEtkIaRFClWnI4_/view?usp=sharing CRUCIFIXO INVERTIDO MÁQUINA 6

.

.
Fazer com rotação e quando falhar fazer
https://drive.google.com/file/d/1GqCvTcTK-ijD5SnoiZMQZtDSxJJ0avn-/view?usp=sharing ROSCA ALTERNADA 6 os movimentos finais com pegada
martelo.
.

https://drive.google.com/file/d/1ZRlLxYUo1FJMHn7mTPH3m0gavQxEJ3c5/view?usp=sharin ELEVAÇÃO LATERAL UNI POLIA 3

.

https://drive.google.com/file/d/14jAlAwAh089KP1mzKMdhOIpHGc4sqjXv/view?usp=sharing PRANCHA VENTRAL 3

.

OBSERVAÇÕES DESTRE TREINO:

MANTER CADÊNCIA DE 2-2
INTERVALO DE 2 MIN

Obedeça as quantidade de repetições relativa a cada semana do calendário

 TREINO C
Link exercício EXERCÍCIO Séries Observações
.

https://drive.google.com/file/d/1Dv6zdEplh7eslghnz6YZx-q97w9gCQLw/view?usp=sharing AGACHAMENTO HACK 7

.

https://drive.google.com/file/d/1rn4MgXIikw6hbUHY-vY9fnJFZTiOZ0sY/view?usp=sharing CADEIRA EXTENSORA 7

.

https://drive.google.com/file/d/1MnyGRkAaRsr52L3k8NTMstDKhTtd_zjL/view?usp=sharing MESA FLEXORA 7

.

https://drive.google.com/file/d/100C4j8IXxHGom0omx7xvJ1U1oBPMfQAy/view?usp=sharin ELEVAÇÃO QUADRIL COSTAS BANCO 4

.

https://drive.google.com/file/d/1m6kkyvR0RxHanumv-kZhhADnDn6Boih8/view?usp=sharing ABDOMINAL MÁQUINA 3

.

OBSERVAÇÕES DESTRE TREINO:

MANTER CADÊNCIA DE 2-2
INTERVALO DE 2 MIN

Obedeça as quantidade de repetições relativa a cada semana do calendário

 EXERCÍCIO GRUPO MUSCULAR
0
ABDOMINAL MÃO ESPALDAR ABS
ABDOMINAL MÁQUINA ABS
ABDOMINAL POLIA CORDA ABS
ABDOMINAL RODINHA ABS
ABDOMINAL SOLO ABS
ABDUÇÃO CANELEIRA SOLO GLÚTEO MÉDIO
ABDUÇÃO EM PÉ MINI BAND GLÚTEO MÉDIO
ABDUÇÃO MINI BAND SOLO GLÚTEO MÉDIO
ABDUÇÃO POLIA GLÚTEO MÉDIO
ADUÇÃO CANELEIRA SOLO ADUTOR
ADUÇÃO ESCAPULAR POLIA CORDA TRAPÉZIO
ADUÇÃO POLIA ADUTOR
AFUNDO BARRA QUADRÍCEPS
AFUNDO CAIXOTE GLÚTEO MÁXIMO
AFUNDO REVERSO SMITH STEP PÉS FRENTE QUADRÍCEPS
AFUNDO SMITH QUADRÍCEPS
AGACHAMENTO BÚLGARO BANCO QUADRÍCEPS
AGACHAMENTO BÚLGARO SMITH QUADRÍCEPS
AGACHAMENTO FRONTAL 1 DUMBELL QUADRÍCEPS
AGACHAMENTO FRONTAL BARRA QUADRÍCEPS
AGACHAMENTO HACK QUADRÍCEPS
AGACHAMENTO LIVRE BARRA QUADRÍCEPS
AGACHAMENTO LIVRE PESO CORPORAL QUADRÍCEPS
AGACHAMENTO NEUTRO DUMBELL QUADRÍCEPS
AGACHAMENTO PC ISOMÉTRICO QUADRÍCEPS
AGACHAMENTO SMITH QUADRÍCEPS
AGACHAMENTO SUMO BARRA QUADRÍCEPS
AGACHAMENTO SUMO DUMBELL QUADRÍCEPS
AGACHAMENTO TRX QUADRÍCEPS
AVANÇO BARRA QUADRÍCEPS
AVANÇO PESO CORPORAL QUADRÍCEPS
BARRA FIXA ABERTA COSTAS
BIKE
BURPEE FUNCIONAL
CADEIRA ABDUTORA GLÚTEO MÉDIO
CADEIRA ABDUTORA 45 GLÚTEO MÉDIO
 CADEIRA ADUTORA ADUTOR
CADEIRA ADUTORA 45 ADUTOR
CADEIRA EXTENSORA QUADRÍCEPS
CADEIRA EXTENSORA UNIPODAL QUADRÍCEPS
CADEIRA FLEXORA ISQUIOSSURAIS
CADEIRA FLEXORA UNIPODAL ISQUIOSSURAIS
COICE POLIA UNILATERAL GLÚTEO MÁXIMO
CORDA NAVAL FUNCIONAL
CROSS OVER CURV POLIA ALTA PEITORAL
CROSS OVER POLIA MÉDIA PEITORAL
CRUCIFIXO CURVADO POLIA PEITORAL
CRUCIFIXO INCLINADO DUMBELL PEITORAL
CRUCIFIXO INCLINADO POLIA PEITORAL
CRUCIFIXO INVERTIDO CURVADO DUMBELL OMBRO
CRUCIFIXO INVERTIDO CURVADO POLIA OMBRO
CRUCIFIXO INVERTIDO MÁQUINA OMBRO
CRUCIFIXO INVERTIDO POLIA OMBRO
CRUCIFIXO MÁQUINA PEITORAL
CRUCIFIXO POLIA ALTA PEITORAL
CRUCIFIXO POLIA MÉDIA PEITORAL
CRUCIFIXO RETO DUMBELL PEITORAL
CRUCIFIXO RETO POLIA PEITORAL
CRUCIFIXO SENTADO POLIA PEITORAL
DESENVOLVIMENTO ARNOLD OMBRO
DESENVOLVIMENTO BARRA OMBRO
DESENVOLVIMENTO DUMBBELL OMBRO
DESENVOLVIMENTO DUMBBELL FECHADO OMBRO
ELEVAÇÃO FRONTAL BARRA OMBRO
ELEVAÇÃO FRONTAL DUMBELL OMBRO
ELEVAÇÃO FRONTAL DUMBELL NEUTRA OMBRO
ELEVAÇÃO FRONTAL POLIA BARRA OMBRO
ELEVAÇÃO FRONTAL UNI DUMBELL OMBRO
ELEVAÇÃO LATERAL OMBRO
ELEVAÇÃO LATERAL 45 OMBRO
ELEVAÇÃO LATERAL UNI POLIA OMBRO
ELEVAÇÃO LATERAL UNILATERAL OMBRO
ELEVAÇÃO PÉLVICA SOLAS UNIDAS GLÚTEO MÁXIMO
ELEVAÇÃO QUADRIL BOLA GLÚTEO MÁXIMO
 ELEVAÇÃO QUADRIL COSTAS BANCO GLÚTEO MÁXIMO
ELEVAÇÃO QUADRIL COSTAS BANCO UNI GLÚTEO MÁXIMO
ELEVAÇÃO QUADRIL SOLO GLÚTEO MÁXIMO
ELEVAÇÃO QUADRIL SOLO UNIPODAL GLÚTEO MÁXIMO
ELEVAÇÃO UNILATERAL DUMBELL BANCO INCL OMBRO
ELEVAÇÃO Y TRAPÉZIO
ENCOLHIMENTO OMBRO POLIA TRAPÉZIO
EQUILÍBRIO DISCO FUNCIONAL
EQUILÍBRIO DISCO UNIPODAL FUNCIONAL
ESCALADOR FUNCIONAL
ESTEIRA
EXTENSÃO DE JOELHOS CANELEIRA SOLO QUADRÍCEPS
EXTENSAO QUADRIL BANCO DORSAL GLÚTEO MÁXIMO
EXTENSÃO QUADRIL MINI BAND GLÚTEO MÁXIMO
EXTENSAO TRONCO BANCO DORSAL LOMBAR
FLEXÃO BRAÇOS FECHADA TRÍCEPS
FLEXÃO DE BRAÇOS PEITORAL
FLEXÃO DE BRAÇOS APOIO JOELHOS PEITORAL
FLEXÃO DE QUADRIL UNI SOLO QUADRÍCEPS
FLEXÃO JOELHO BOLA ISQUIOSSURAIS
FLEXÃO NORDICA ISQUIOSSURAIS
FLEXÃO NORDICA INVERTIDA ISQUIOSSURAIS
FLEXORA EM PÉ ARTICULADA ISQUIOSSURAIS
GÊMEOS EM PÉ STEP GÊMEOS
GÊMEOS EM PÉ UNI GÊMEOS
GÊMEOS LEG PRESS 45° GÊMEOS
GÊMEOS SENTADO MÁQUINA GÊMEOS
GLÚTEO 4 APOIOS CANELEIRA GLÚTEO MÁXIMO
GLÚTEO EM PÉ POLIA ESTENDIDO GLÚTEO MÁXIMO
GLÚTEO EM PÉ POLIA FLEXIONADO GLÚTEO MÁXIMO
HIIT
LEG PRESS 45° ABERTO QUADRÍCEPS
LEG PRESS 45° PÉS FECHADO QUADRÍCEPS
LEG PRESS 45° UNIPODAL QUADRÍCEPS
LEG PRESS HORIZ FECHADO QUADRÍCEPS
LEG PRESS HORIZONTAL QUADRÍCEPS
LEG PRESS HORIZONTAL UNIPODAL QUADRÍCEPS
LEVANTAMENTO TERRA BARRA GLÚTEO MÁXIMO
 LEVANTAMENTO TERRA SUMO GLÚTEO MÁXIMO
MANGUITO ROTAÇÃO EXTERNA OMBRO
MANGUITO ROTAÇÃO INTERNA OMBRO
MEIO LEVANTAMENTO TERRA BARRA GLÚTEO MÁXIMO
MESA FLEXORA ISQUIOSSURAIS
MESA FLEXORA UNIPODAL ISQUIOSSURAIS
OSTRA GLÚTEO MÉDIO
PASSADA DUMBELL QUADRÍCEPS
PASSADA LATERAL ALTERNADO MINI BAND GLÚTEO MÉDIO
PASSADA LATERAL MINI BAND GLÚTEO MÉDIO
PERDIGUEIRO DINÂMICO ABS
PERDIGUEIRO ESTÁTICO ABS
PRANCHA VENTRAL ABS
PULL DOWN BARRA ABERTA COSTAS
PUXADA ARTICULADA COSTAS
PUXADA GRAVITON ABERTA COSTAS
PUXADA GRAVITON FECHADA COSTAS
PUXADA MÁQUINA COSTAS
PUXADA POLIA CORDA COSTAS
PUXADA PULLEY ABERTA MAPFIT COSTAS
PUXADA PULLEY ABERTA PUXADORES COSTAS
PUXADA PULLEY ALTERNADA ABERTA COSTAS
PUXADA PULLEY ALTERNADA FECHADA COSTAS
PUXADA PULLEY BARRA "U" COSTAS
PUXADA PULLEY BARRA ABERTA COSTAS
PUXADA PULLEY FECHADA MAPFIT SUPINADA COSTAS
PUXADA PULLEY FRENTE ROMANA COSTAS
PUXADA PULLEY FRENTE SUPINADA COSTAS
PUXADA PULLEY FRENTE TRIÂNGULO COSTAS
PUXADA PULLEY MÉDIA MAPFIT COSTAS
PUXADA PULLEY PUXADORES SUPINAD COSTAS
PUXADA PULLEY SUPINADA MAPFIT COSTAS
REMADA ALTA POLIA BARRA OMBRO
REMADA ALTA POLIA TRIÂNGULO OMBRO
REMADA ARTICULADA ANILHA ABERT COSTAS
REMADA ARTICULADA ANILHA FECH COSTAS
REMADA BAIXA ABERTA PRONADA COSTAS
REMADA BAIXA ABERTA SUPINADA COSTAS
 REMADA BAIXA BARRA ROMANA COSTAS
REMADA BAIXA BARRA"U" COSTAS
REMADA BAIXA MAPFIT COSTAS
REMADA BAIXA SUPINADA MAPFIT COSTAS
REMADA BAIXA TRIÂNGULO COSTAS
REMADA CAVALINHO COSTAS
REMADA CURV DUMBELL COSTAS
REMADA CURV POLIA TRIÂNGULO COSTAS
REMADA CURVADA BARRA COSTAS
REMADA MEADOWS ROW
REMADA PRANCHA V 3 APOIOS DUMBELL COSTAS
REMADA TRX ABERTA COSTAS
REMADA TRX ABERTA+FECHADA COSTAS
REMADA TRX FECHADA COSTAS
REMADA UNILATERAL DUMBELL COSTAS
ROSCA "T" POLIA BÍCEPS
ROSCA ALTERNADA BÍCEPS
ROSCA CONCENTRADO BÍCEPS
ROSCA DIRETA BÍCEPS
ROSCA DIRETA BARRA "W" BÍCEPS
ROSCA DIRETA DUMBBELL BÍCEPS
ROSCA DIRETA DUMBBELL BANCO 45 BÍCEPS
ROSCA DIRETA INVERTIDA BÍCEPS
ROSCA DIRETA POLIA BARRA RETA BÍCEPS
ROSCA DIRETA POLIA CÓCORAS BÍCEPS
ROSCA DIRETA POLIA CORDA BÍCEPS
ROSCA DIRETA POLIA UNILATERAL BÍCEPS
ROSCA DIRETA TRX BÍCEPS
ROSCA MARTELO BARRA "H" BÍCEPS
ROSCA MARTELO DUMBBELL BÍCEPS
ROSCA SCOTT BÍCEPS
ROSCA UNILATERAL POLIA ALTA BÍCEPS
ROTAÇÃO OMBRO MINI BAND TRAPÉZIO
STIFF BARRA ISQUIOSSURAIS
STIFF DUMBELL ISQUIOSSURAIS
STIFF DUMBELL UNIPODAL ISQUIOSSURAIS
SUBIDA CAIXOTE GLÚTEO MÁXIMO
SUPINO INCLINADO BARRA PEITORAL
 SUPINO INCLINADO DUMBELL PEITORAL
SUPINO INCLINADO MÁQUNA PEITORAL
SUPINO RETO BARRA PEITORAL
SUPINO RETO DUMBELL PEITORAL
SUPINO RETO MÁQUINA PEITORAL
SUPINO SENTADO POLIA PEITORAL
SUPINO TRX PEITORAL
TIBIAL POLIA TIBIAL
TRÍCEPS COICE UNILATERAL TRÍCEPS
TRÍCEPS FRANCÊS DUMBBELL TRÍCEPS
TRÍCEPS FRANCÊS POLIA CORDA TRÍCEPS
TRÍCEPS FRANCÊS POLIA UNILATERAL TRÍCEPS
TRÍCEPS FRANCÊS UNILATERAL TRÍCEPS
TRÍCEPS POLIA BARRA RETA TRÍCEPS
TRÍCEPS POLIA BARRA RETA INVERTIDO TRÍCEPS
TRÍCEPS POLIA CORDA TRÍCEPS
TRÍCEPS POLIA UNILATERAL TRÍCEPS
TRÍCEPS TESTA BARRA "H" TRÍCEPS
TRICEPS TESTA BARRA RETA TRÍCEPS
TRÍCEPS TESTA POLIA BARRA RETA TRÍCEPS
TRÍCEPS TESTA POLIA CORDA TRÍCEPS
TRÍCEPS TESTA POLIA UNILATERAL TRÍCEPS
TRÍCEPS TESTA TRX TRÍCEPS
GÊMEOS TIBIAL QUADRÍCEPS ISQUIOSSURAIS
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ADUTOR GLÚTEO MAX GLÚTEO MED ABS
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VERSÕES
Cinza
Cinza Claro
Azul
Vermelho
Amarelo
Laranja
Roxo