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ANIMAL - Treinos para Novatos





CYCLE: 3 Days Per Week

LEVEL: Novice To Intermediate

GOAL: Introduction To Bodybuilding


Legs

• Leg Presses: 3 Sets x 12 Reps

• Leg Curls: 2 Sets x 12 Reps

• Standing Calf Raises: 2 Sets x 12 Reps


Chest/Shoulders

• Flat Barbell Bench Presses:

2 Sets x 10 Reps

• Barbell Shoulder Presses:

2 Sets x 10 Reps


Back

• Front Pulldowns: 2 Sets x 10 Reps

• Barbell Rows: 2 Sets x 10 Reps

Arms

• Barbell Curls:

2 Sets x 10 Reps

• Lying Tricep Extensions:

2 Sets x 10 Reps

• Ab Crunches: 2 Sets x 10 Reps

• Aerobic Training: 20 minutes of low

intensity aerobic

Monday: ON
Tuesday: OFF

Wednesday: REPEAT
Thursday: OFF
Friday: REPEAT
Saturday: OFF
Sunday: OFF


CYCLE: 3 days per week, 1 day on, 2 days off, 1 day on, 2 days off
LEVEL: Beginner
GOAL: Transition into first training




Monday – Chest + Triceps

Flat Smith Bench Press – 3 x 15
Incline DB Press – 3 x 15
Pec Dec – 3 x 15

Tricep Pushdown – 3 x 15
Cable Kick Backs – 3 x 15
Dips – 3 x 15


Tuesday – OFF


Wednesday – OFF


Thursday – Back and Biceps

Wide Grip Pulldown: 3 x 15
Seated Low Row: 3 x 15
DB Row: 3 x 15

Seated DB Curl – 3 x 15
Strait Bar Cable Curl – 3 x 15
Preacher Curl – 3 x15


Friday – OFF


Saturday – OFF


Sunday – Legs and Shoulders

Seated Leg Extension – 3 x 15
Seated Leg Curl – 3 x 15
Standing Calf Raise – 3 x 15
Walking Lunges – 4 x 20

DB Press – 3 x 15
DB Side Raise – 3 x 15
DB Front Raise – 3 x 15
Shrugs – 3 x 10

CYCLE: 2 on, 1 off, 2 on, 2 off
LEVEL: Novice to Advanced
GOAL: Mass and Strength



Monday – Chest and Biceps

Incline BB Press: 4 x 8-12
Flat Hammer Strength Press: 3 x 10
Incline DB Fly: 3 x 10
Cable Fly: 3 x 10

High Seated Machine Curl: 3 x 10-15
Alternating DB Curl: 3 x 6-10
Barbell Curl: 3 x 10


Tuesday – Legs

Lying Leg Curl: 4 x 8-10
BB Squat: 3 x 6-10
Leg Press: 3 x 8-10
Leg Extensions: 3 x 12
Seated Calf Raise: 4 x 10


Wednesday – OFF


Thursday – Shoulders + Triceps

Seated BB Press: 4 x 6-10
Seated DB Laterals: 3 x 10-12
Bent over DB Laterals: 3 x 12

V-Bar Pushdown: 4 x 10-12
Close Grip Bench Press: 4 x 8-10
Overhead Rope Extension: 3 x 10


Friday – Back

Chin ups: 50 reps (as many sets as it takes to get 50)
Reverse Grip Barbell Row: 3 x 10
T-Bar Row: 3 x 10
Deadlifts: 4 x 15


Saturday/Sunday – OFF


CYCLE: 3 days per week, 1 day on, 2 days off, 1 day on, 2 days off
LEVEL: Beginner
GOAL: Transition into first training



Monday – Chest + Triceps

Flat Smith Bench Press – 3 x 15
Incline DB Press – 3 x 15
Pec Dec – 3 x 15

Tricep Pushdown – 3 x 15
Cable Kick Backs – 3 x 15
Dips – 3 x 15


Tuesday – OFF


Wednesday – OFF


Thursday – Back and Biceps

Wide Grip Pulldown: 3 x 15
Seated Low Row: 3 x 15
DB Row: 3 x 15

Seated DB Curl – 3 x 15
Strait Bar Cable Curl – 3 x 15
Preacher Curl – 3 x15


Friday – OFF


Saturday – OFF


Sunday – Legs and Shoulders

Seated Leg Extension – 3 x 15
Seated Leg Curl – 3 x 15
Standing Calf Raise – 3 x 15
Walking Lunges – 4 x 20

DB Press – 3 x 15
DB Side Raise – 3 x 15
DB Front Raise – 3 x 15
Shrugs – 3 x 10


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