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Treino A Gualdripes 1. Agachamento 3 series 8/6 rep Carga 50kg 2. Leg 45 3 series 8/6 rep Carga 150kg 3. Leg 180 3 series 8/6 rep Carga 130 kg 4. Cadeira extensora 3 series 8/6 rep Carga 50kg 5. cadeira adutora 3 series de 10/12 rep carga 50kg Panturrilha 1. leg 180 4 series 20/30 rep carga 130kg 2. panturrilha maquina 4 series 15/20 rep carga 30kg 3. panturrilha livre 4 series 20/30 ref sem carga Treino B Posterior de perna 1. Stiff 3 series 9/10 rep carga 40kg 2. Bom dia 3 series 9/10 rep carga 24kg 3. Cadeira flexora 4 series 12/15 rep carga 40kg 4. Mesa flexora 3 series 8/10 rep carga 20kg 5. leg 90 3 series 8/10 rep carga 80kg Glúteo 1. Agachamento sumo 3 series 9/10 rep carga 30 kg 2. Agachamento terra 3 series 9/10 rep carga 40kg 3. Agachamento Cross 3 series 9/10 rep carga 50kg 4. abdutora 3 series 15/20 rep carga 40kg Treino C Costas 1. Puxada frente 3 series 8/7 rep carga 40kg 2. Remada baixa aberta 3 series 8/7 rep carga 30kg 3. Puxada articulada 3 series 8/7 rep carga 40kg 4. Puxada por trás crossover 3 series 8/7 rep carga 30kg 5. Remada com alteres unilateral 3 series 8/7 rep carga 24 kg Bíceps 1. Rosca direta 21 3 series 21 rep carga 16kg 2. Rosca alternada com halteres 3 series 10/12 rep carga 7kg 3. Maquina Scott 3 series 8/9 rep carga 15kg Trapezio 1.Remanda Alta 3 series 10/12 rep carga 30kg 2. Encolhimento maquina frente 3 series 8/9 rep carga 40kg 3.Encolhimento maquina trás 3 series 8/9 rep carga 40kg Treino D Peito 1.Supino Reto 3 series 8/10 rep carga 30kg 2. Supino Inclinado 3 series 8/10 rep carga 20kg 3. Voador 3 series 8/10 rep carga 30kg 4. Crossover peito 3 series 8/10 rep carga 30kg 5. Flexao livre 3 series 7 rep Tríceps 1.Testa 3 series 8/10 rep carga 16kg 2. Corda 3 series 8/10 rep carga 30kg 3. Pulley 3 series 8/10 rep carga 40kg 4. Banco 3 series 15 rep sem carga Ombro 1. Desenvolvimento 3 series 8/10 rep carga 18 kg 2. Elevação lateral 3 series 8/10 rep carga 6kg 3. Elevação frontal barra 3 series 8/10 rep carga 3kg Ai esta meu treino! para completar a semana na sexta feira faço abdominais e aeróbico! método de treino Drop set. O que acham? Busco perda de gordura, definição e força!