Hypertrophy Training Plan for Luis Munaro
Translated by
ScribdTranslationsHypertrophy Training Plan for Luis Munaro
Translated by
ScribdTranslationsRubem José Pedroso Lima Filho
CREF: 001087 G/RR
Tel: 095-991458565
Training Sheet Front
Aluno:Luis Francisco Munaro Data de Início:29/10/2019
Objective: hypertrophy Nº de Sessões:30
Method: TENSIONAL - Drop set and Bi set
Rest: 1 minute and 30 seconds between sets
Cadence: 2 seconds on the eccentric, 2 seconds on the concentric
Training order: A-B-C-D
Series A - CHEST / SHOULDER SeriesD–PANTURRILHA / FRONT LEG / LEG
Exercise Series Repetições Carga(s) BACK
1 Flat Bench Press with Barbell 4 DROP 6REP Exercício Series Repetições Carga(s)
+ 12REP 1 HACK HORIZONTAL 4 DROP 6REP
2 CRUCIFIX CROSS OVER 3 DROP 10REP + 12REP
HIGH POLIA + 10 REP 2 LEG PRESS 180° 3 DROP 10REP
3 Inclined bench press with 3 BI SET + 10REP
DUMBBELLS + LIFTING 10+10 3 FLEXOR BANK 3 DROP 10REP
LATERAL WITH DUMBELLS + 10REP
4 DEVELOPMENT WITH 4 BI SET 4 EXTENSOR BANK 3 DROP 10REP
Dumbbells + 10+10 + 10REP
DEVELOPMENT 5 FOOTREST ON THE MACHINE 4 15
ARNOLD ON FOOT
5 FRONTAL ELEVATION WITH 3 15
STICKED DUMBBELLS
HAMMER
Series B - BACKS / TRAPEZIUS Series E – BICEPS/ TRICEPS
Exercise Series Repetições Carga(s) Exercise Series Repetições Carga(s)
1 FRONT PULL 4 DROP 6REP 1 ALTERNATING RING WITH 4 BI SET 10 +
+ 12 REP DUMBBELLS + SCREW 10
2 CURVED REMADA WITH 3 DROP 10REP HAMMER (JOINED SIDES)
DUMBBELLS + 10REP WITH DUMBELLS
3 SUPINATED PULL-UP + 3 BI SET 10 + 2 TRICEPS PULLEY + TRICEPS 4 BI SET 10 +
SEATED REMADA WITH 10 CORD 10
CORD 3 ROSCA SCOOTH 3 DROP 10REP
4 Articulated Puller 4 DROP 10REP + 10REP
+ 10REP 4 TRICEPS TEST ON CROSS 3 DROP 10REP
5 INVERSE CRUCIFIX 3 15 OVER + 10REP
FLYING 5 CONCENTRATED ROSCA WITH 3 15
DUMBBELLS
6 TRICEPS KICKBACK WITHOUT CROSS 3 15
OVER
NOTE:
The methods used in this spreadsheet will be: DROP SET and BI SET. The DROP SET consists of performing the number
of repetitions, proposed, and subsequently, without rest, reduce the load by about 20% to 30%, and formalize the
quantidade repetições proposta. O BI SET consiste em realizar dois exercícios sem um descanso entre um e outro.
Not forgetting that the exercises should be performed with maximum range of motion, control of
breathing, a load that supports doing all the sets without errors in execution. Keep calm with the amount of
exercises, as it is a very intense workout.
Workout Sheet Verse
Frequency Control
MONTH DAYS
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31