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[Tio Trinca 369]

Treino e Alimentação

http://www.bodybuilders.com/paul-revelia.html

Se puderem traduzir, agradecemos.

Paul Revelia

Day 1: Heavy Upper Body

• Heavy Barbell Rows: 3 sets of 5 reps
• Wide Grip Pull-Ups: 3 sets of 8 reps
• Heavy Incline Bench Press: 3 sets of 5 reps
• Flat Dumbbell Press: 3 sets of 8 reps
• Military Press: 3 sets of 8 reps
• Standing Barbell Curls: 3 sets of 8 reps
• Skull Crushers: 3 sets of 8 reps Log Of The Heavy Upper Body Workout.

rintable PagePDF Document

Day 2: Heavy Lower Body

• Heavy Squats: 3 sets of 5 reps
• Leg Extensions: 3 sets of 12 reps
• Stiff Legged Deadlifts: 3 sets of 5 reps
• Leg Curls: 3 sets of 8 reps
• Seated Calf Raise: 3 sets of 5 reps
• Standing Calf Raise: 3 sets of 8 reps

Get A Printable Log Of The Heavy Lower Body Workout. Printable PagePDF Document

Day 3: Rest

Day 4: Back/Chest Hypertrophy

• Incline Bench Press: 3 sets of 10 reps
• Flat Bench Press: 3 sets of 10 reps
• Incline Dumbbell Flyes: 3 sets of 12 reps
• Wide Grip Pull-Ups: 3 sets of 10 reps
• Bent Over Rows: 3 sets of 10 reps
• High Cable Pulldowns: 3 sets of 12 reps
• Pullovers: 3 sets of 12 reps

Get A Printable Log Of The Back/Chest Hypertrophy Workout. Printable PagePDF Document

Day 5: Legs Hypertrophy

• Squats: 4 sets of 10 reps
• Hack Squats: 4 sets of 10 reps
• Leg Extensions: 4 sets of 12 reps
• Stiff Legged Deadlifts: 4 sets of 12 reps
• Leg Curls: 4 sets of 12 reps
• Walking Dumbbell Lunges: 1 set to opposite end of gym
• Seated Calf Raises: 4 sets of 12 reps
• Standing Calf Raises: 4 sets of 12 reps

Get A Printable Log Of The Legs Hypertrophy Workout. Printable PagePDF Document

Day 6: Shoulders/Arms/Traps Hypertrophy

• Military Press: 3 sets of 10 reps
• Side Lateral Dumbbell Raises: 4 sets of 12-15 reps
• Reverse Flyes: 3 sets of 12-15 reps
• Skull Crushers: 4 sets of 10 reps
• Close Grip Bench Press: 3 sets of 12 reps
• Triceps Pressdowns: 3 sets of 12 reps
• Standing Barbell Curl: 4 sets of 10 reps
• Hammer Curls: 3 sets of 10 reps
• Concentration Curls: 3 sets of 12 reps
• Barbell Shrugs: 4 sets of 12-15 reps

Meal 1: 7 AM

• 1 cup
  oatmeal
• 2 scoops
  Scivation Whey

1oz

almonds

Meal 2: 9 AM

• 1 scoop
  Xtend

Meal 3: 11 AM

• 7oz
  chicken
• 10oz
  sweet potato

1/2oz

almonds

Meal 4: 1 PM

• 1 scoop
  Xtend

Meal 5: 3 PM

• 7oz tilapia

10oz

sweet potato

1/2oz

almonds

Meal 6: Pre-Workout 6 PM

• 1 1/2 cups
  egg beaters
• 28g
  fat free cheese

1 cup

oatmeal

1 small bag

Baked Lays

Meal 7: 7 PM

• 1 serving
  Quake 10.0

Meal 8: Post-Workout 9 PM

• 2 scoops
  Scivation Whey
• 1 cup
  oatmeal

20oz

Gatorade

Meal 9: 10 PM

• 6oz
  chicken
• Fiber Bar

1/2oz

almonds

[this is TRANCE 245]

Velho, é só jogar o nome dos exercícios no youtube. E os alimentos no google.

Tudo isso é preguiça?