" Treinos para Hipertrofia Muscular "
Autor: Roberto Costa2010 | Publicado: 2013-06-29T11:26:00-07:00




&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; Treinos de pernas &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;



&nbsp; &nbsp; &nbsp; leg: 4x- 12,12,10,8.....agachamento: 4x-12,10,8,8....hack:3x- 10,8,8...
&nbsp;
&nbsp; &nbsp; &nbsp; Mesa extensora: 3x-12,10,8....Mesa-flexora: 4x-12,10,10,8...

&nbsp; &nbsp; &nbsp; &nbsp;Abdução e Adução: 4x-12,10,10,8....Panturrilhas em pé,sentado: 4x12,10,10,8




&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; Treino de peito


&nbsp; &nbsp; &nbsp; &nbsp; Supino reto: 4x-15,10,8,6....inclinado e declinado:3x-10,8,6...

&nbsp; &nbsp; &nbsp; &nbsp;Crucifixo: 3x-8,8,6....Voador: 3x-10,8,8...Pollover: 3x-8,8,8

&nbsp; &nbsp; &nbsp; &nbsp; Cruzador na polia:3x-8,8,8....



&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;Treino de ombros


&nbsp; &nbsp; &nbsp; &nbsp; Sentado barra por trás da nuca: 4x-10,8,8,6....com alteres lateral: 3x-10,10,8

&nbsp; &nbsp; &nbsp; &nbsp; &nbsp;levantamento frontal em pé:3x-10,8,8....Trapézios:4x-10,8,8,6....

&nbsp; &nbsp; &nbsp; &nbsp; &nbsp;encolhimento de ombros:3x-8,8,8.....



&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; Treino de Triceps e biceps


&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; Triceps sentado,em pé no cabo,triceps testa deitado e individual no cabo:
&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;
&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; - 3x-10,10,8....Biceps:Rosca direta em pé,banco scott,individual com alters
&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;sentado,rosca inversa em pé e punhos sentado com a barra: 3x-10,8,8..
&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 



&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;Treino de costas e abdominais



&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; Puxador trás sentado:4-x12,10,8,8....Puxador frente,sentado no cavalo,remada curvada,
&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; aviãozinho e serrote:3x-10,8,8.

&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; Abdominais: deitado,elevação de pernas deitado,sentado e na polia encurvado:
&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;-3x-15,12,12...





&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; Treinos no período de 8 semanas




&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;ass: Roberto Costa


&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp;em:29/06/2013



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