Hipertrofia geral com distribuicao semanal classica.
Base estruturada para nivel intermediario. Ajuste cargas e volume conforme sua evolucao.
Barbell Incline Bench Press - Medium Grip | Dumbbell Bench Press | Flat Bench Cable Flyes | Standing Calf Raises
Bent Over Barbell Row | Close-Grip Front Lat Pulldown | Bent Over One-Arm Long Bar Row | Barbell Ab Rollout
Barbell Full Squat | Leg Press | Leg Extensions | Lying Leg Curls
Dumbbell Shoulder Press | Side Lateral Raise | Front Dumbbell Raise
Barbell Curl | Cable Preacher Curl | EZ-Bar Skullcrusher | Triceps Pushdown - Rope Attachment
Alto volume por grupo muscular com enfase em progressao e tecnicas avancadas.
5 dias por semana. Progresso via sobrecarga progressiva, drop sets e rest-pause nas ultimas series.
Barbell Incline Bench Press - Medium Grip | Barbell Bench Press - Medium Grip | Incline Dumbbell Flyes | Cable Crossover | Standing Calf Raises
Bent Over Barbell Row | Close-Grip Front Lat Pulldown | Seated Cable Rows | Barbell Ab Rollout | Air Bike
Barbell Full Squat | Leg Press | Romanian Deadlift | Leg Extensions | Lying Leg Curls
Barbell Shoulder Press | Arnold Dumbbell Press | Cable Seated Lateral Raise | Face Pull | Barbell Rear Delt Row
Barbell Curl | Alternate Incline Dumbbell Curl | Cable Preacher Curl | EZ-Bar Skullcrusher | Triceps Pushdown - Rope Attachment | Cable Rope Overhead Triceps Extension
Levantamentos compostos pesados com progressao de carga semanal.
4 dias por semana. Progresso linear no peso a cada sessao. Descanso longo nos movimentos principais.
Barbell Bench Press - Medium Grip | Seated Barbell Military Press | Bent Over Barbell Row | Close-Grip Barbell Bench Press | Barbell Curl
Barbell Full Squat | Romanian Deadlift | Barbell Lunge | Leg Extensions | Standing Calf Raises
Barbell Incline Bench Press - Medium Grip | Chin-Up | Seated Cable Rows | Dumbbell Flyes | Cable Rope Overhead Triceps Extension | Alternate Hammer Curl
Barbell Deadlift | Barbell Squat | Lying Leg Curls | Barbell Hip Thrust | Seated Calf Raise