TREINO A - INFERIOR COMPLETO

EXERCISES Sets R R WORKOUT 1 WORKOUT 2 WORKOUT 3 WORKOUT 4 WORKOUT 5 WORKOUT 6

Squats 6 8_8_8 6_6_6
Stiff Leg Deadlifts 4 10_10 10_10
Lunges 4 12_12 10_10
Leg Curls 6 12_12_12 10_10_10
Dumbbell Calf Raises 5 15_15_15 12_12
Planks 4 45'' 30''
Leg Raises 4 12_12 10_10
Glute bridges 6 15_15_15 12_12_12

TREINO B - PEITO , TRICEPS E OMBRO

EXERCISES Sets R R WORKOUT 1 WORKOUT 2 WORKOUT 3 WORKOUT 4 WORKOUT 5 WORKOUT 6
Flat Dumbbell Chest Press 6 4_4_4 2_2_2
Flat Barbbell Chest Press 5 6_6_6 4_4
Inclined Dumbbell Chest Press 4 10_10 8_8
Triceps Bar Push-Downs 5 12_12_12 10_10
Triceps Rope Push-Downs 4 12_12 10_10
Military Press 4 12_12 12_12
Lateral Raises 4 12_12 10_10
Curved Lateral Raises 4 12_12 10_10

TREINO C - INFERIOR , COSTAS E BICEPS

EXERCISES Sets R R WORKOUT 1 WORKOUT 2 WORKOUT 3 WORKOUT 4 WORKOUT 5 WORKOUT 6
Squats 4 5_5_5 5
Deadlift 5 5_5 4_4_4
dumbbell hamstring curl 5 12_12 10_10_10
Back Pulldowns 5 10_10 8_8_8
T-Bar Rows 4 10_10 10_10
Bent-Over Dumbbell Rows 4 10_10 10_10
Barbell Bent-Over Rows 4 12_12 10_10
Dumbbell Curls 4 10_10 8_8
Dumbbell Hammer Curls 4 10_10 8_8
Larry-Scott Barbell Curls 4 12_12 10_10

TREINO D - PEITO E TRICEPS

EXERCISES Sets R R WORKOUT 1 WORKOUT 2 WORKOUT 3 WORKOUT 4 WORKOUT 5 WORKOUT 6
Flat Barbbell Chest Press 5 8_8_8 8_8
Flat Dumbbell Chest Press 4 12_12 10_10
Super Set - Dumbbell Flyes + Pull Ups 4 15_15 (*2) 12_12 (*2)
Triceps Cable Push Downs 4 12_12 12_12
Super Set - Triceps Rope PD + Bar French Triceps 4 12_12 (*2) 10_10 (*2)
Triceps Kickbacks 3 15 12_12
Rope Crunch 4 10_10 10_10
Cable WoodChoppers 3 8_8 8
Leg Raises 3 12_12 10
Planks 3 1'_1' 1'30''

TREINO E - COSTAS , BICEPS E DELTOIDES

EXERCISES Sets R R WORKOUT 1 WORKOUT 2 WORKOUT 3 WORKOUT 4 WORKOUT 5 WORKOUT 6
Bent-Over Pendlay Barbell Rows 5 10_10 8_8_8
Pull Downs 5 12_12 10_10_10
One-Arm Lateral Dumbbell Row 4 10_10 8_F
Super Set - Standing Cable Pullover + Lateral Raises 3 12_12 10
Barbell Military Press 4 15_15 12_F
Barbell Curl 3 10_10 10
Larry-Scott Barbell Curls 3 12 10_10
Super Set - Dumbbell Curls + Hammer Curls 4 10_10 (*2) 8_8 (*2)

TREINO F - PERNAS E PEITO

EXERCISES Sets R R WORKOUT 1 WORKOUT 2 WORKOUT 3 WORKOUT 4 WORKOUT 5 WORKOUT 6
Squats 4 8_8 8_8
Flat Dumbbell Chest Press 4 8_8 6_6
Barbell glute bridges 4 8_8 8_8
dumbbell hamstring curl 5 15_15 12_12_F
Bulgarian Lunges 3 10_10 10
Leg Extension 4 12_12 12_F
Standing Calf Raises 5 15_15_15 (*2) 10_10 (*2)
Leg Raises 3 12_12 10
Planks 3 1'_1' 1'30''

Exercise Chart © 2009-2014 by [Link] [Link]