Treino - Plano de treino Aumento de Massa

·         Segunda : Peito \ tricep

Supino com barra:                                                    4x10rep

Supino inclinado com halteres                                   4x10rep

Supino plano halteres                                               4x10rep

Voos                                                                        4x10rep

Crossover                                                                4x12rep

Tricep

Supino fechado                                                        4x10

Extensao tricep 1 braço com haltere                         4x10

Tricep polia unilateral                                                4x12

Puxador tricep                                                          4x12

Fundos                                                                     3xmax

·         Terça : Bicep e Costas

Curl bicep com halteres                                                                    4x10

Curl bicep Martelo                                                   3x20

Curl bicep na barra                                                  4x10

Curl bicep barra pega curta                                      4x10

Costas

Peso morto                                                         4x12-10-8-6

Remada                                                             4x10

Puxador dorsal frente                                         4x10

Remada com alteres 2 ao mesmo tempo            4x8

Gémeos                                                             8x20

·         Quarta-feira : Ombros \ antebraço

elevações laterais                             4x12

frontais                                            4x12

Press com halteres                          4x8-12

Press maquina                                4x10

Encolhimentos                                4x12

Encolhimentos 1 de cada vez         4x20

Encolhimentos barra                      4x10-14

Antebraço

Barra atrás das costas e rolar a barra na mao      4x20

Curl rotativo no banco                                        4x10

 

·         Quinta feira : Pernas

Extensora                                                           4x10-12

Flectora                                                              4x10-12

Agachamentos                                                    4x8-12

Leg press                                                            4x8-12

·         Sexta feira : Biceps trapézio

Curl halteres                          4x10

Martelo                                 3x20

Curl barra                             4x10

Curl barra pega curta            4x10

Encolhimentos                      4x12

Encolhimentos 1 braço         4x20

Encolhimentos com barra     4x10-14