Treino Semanal (Musculação) Paulo Roberto
Crucifixo reto máquina ou cabo 3 x 12-15 https://www.youtube.com/shorts/MENdoLpyj7c
Supino inclinado halteres 3 x 10-15
Supino máquina (preferência inclinado) 3 x 10-12
Segunda- Feira (Peito) Supino reto barra guiada ou halteres 3x 10-15
Cross over 4x 15
Paralela 4 x até a falha concêntrica
Panturrilhas 6 x 20 máquinas a sua escolha
Remada curvada c barra 5x 8-12
Remada halteres 3 x 12
Puxador frente 5 x 10-15
Terça-Feira (Costas)
Remada máquina 3 x 12
Remada baixa cabo 3 x 12
Pullover 5 x 15
Cadeira extensora 4x 20
Agachamento 3 x 8-15
Leg press 4 x 15
Quarta-Feira (Perna Completa) Cadeira flexora deitada 3 x 15
Cadeira flexora sentada 3 x 12-15
Leg stiff 3x 12
Panturrilhas 6 x 20 máquina (a sua escolha)
Elevação lateral cabo 3 x 15
Elevação lateral halteres 3 x 15
Desenvolvimento máquina 5 x 8-15
Quinta- Feira (Ombros
Elevação lateral máquina 3 x 15
Elevação frontal halteres 3 x 12
Crucifixo invertido (cabo ou máquina) 5 x 12
Rosca direita cabo 4 x 12
Rosca direta halteres 4 x 10-12
Rosca Scott 4 x 10-12
Sexta-Feira (Braço Completo Extensão tríceps cabo 4 x 15
Extensão tríceps máquina 4 x 15
paralela máquina 4 x 10-15
Panturrilhas: 6 x 20 máquinas a sua escolha
https://www.youtube.com/watch?v=Z1rCZ0YHrP0
https://www.youtube.com/shorts/KK5ZSj22h7s
https://www.youtube.com/watch?v=b-THwNtIYxY https://www.youtube.com/watch?v=Spbmm66NsuY
https://www.youtube.com/shorts/nuTuKjcQRHg
https://www.youtube.com/watch?v=8ZhWzT-V54Q
https://www.youtube.com/shorts/hf-sedho6M4
https://www.youtube.com/watch?v=CyCkDYs49hM
https://www.youtube.com/watch?v=9FFLBDWXSZA
https://www.youtube.com/shorts/C2U7EB3G3bk
https://www.youtube.com/shorts/7lc8Ow4vIwA
https://www.youtube.com/shorts/vKCQHaG0Rj0
https://www.youtube.com/watch?v=1f1DjMr68hY
https://www.youtube.com/results?search_query=Leg+press
https://www.youtube.com/shorts/IXg1PQ_5gmw
https://www.youtube.com/shorts/T46yKiz8laY
https://www.youtube.com/watch?v=CN_7cz3P-1U
https://www.youtube.com/shorts/dgpts8LHOLc
https://www.youtube.com/watch?v=89K5H0Vvhnw
https://www.youtube.com/watch?v=oBF4YIwh_w8
https://www.youtube.com/shorts/-vzaGAaUDjg
https://www.youtube.com/watch?v=0K9NJHXYSm4
https://www.youtube.com/shorts/MENdoLpyj7c
https://www.youtube.com/watch?v=JOAp8ud1dw8
https://www.youtube.com/shorts/CRINohLrl6M
https://www.youtube.com/watch?v=FSif6nOClIE
https://www.youtube.com/watch?v=rO9fXyTnQc4
https://www.youtube.com/watch?v=pV-RLZcNCGs
https://www.youtube.com/watch?v=8ZhWzT-V54Q