Workout Routine

ABC/PPL 2x (12 big 8 small)

by tabaquinho

Leandro Twin: 12 séries para grupos musculares grandes e 8 para grupos pequenos (treino 2x por grupo na semana). Treinar até a falha SEMPRE. Não é para aumentar o número de repetições, mas de carga, talvez diminuindo um pouco o tempo de descanso/recuperação do músculo.

É altamente recomendável que você faça aeróbicos em dias alternados e ao menos 8-12 horas após ou antes do treino com pesos. Para dar uma sugestão direta, você pode fazer 3 sessões de aeróbicos semanais com intensidade moderadae duração de com 30-40 minutos.

Treine o abdômen em dias alternados, de preferência não nos dias que faz aeróbicos (para diminuir a carga de trabalho total do dia), e inclua uma forma de abdominal com carga e uma forma de elevação de pernas (pode ser suspenso ou no chão).

Handgrip 2x por semana (pós-treino C e C2):

3 séries de 3 exercícios com 1min de intervalo entre as séries:

  1. Pico de força: segurar 2 segundos (1, 2, soltou, 1, 2, soltou...)
  2. Muita carga e poucas repetições: 10 a 15 repetições
  3. Isometria (diminui a carga): segura até onde der

Workouts

Treino A (Push)

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

bench press

3 sets

Refundini's combo

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

Refundini's combo

3 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

seated shoulder press

3 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

side lateral raise

3 sets

triceps extension (cross)

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec

triceps extension (cross)

3 sets

triceps extension (pegada supinada)

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
45 sec
3
–
–
12
45 sec

triceps extension (pegada supinada)

3 sets

french press (de pé com barra)

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
45 sec
2
–
–
15
45 sec

french press (de pé com barra)

2 sets

Seated crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Seated crunch

3 sets

plank

Set
Time
Rest time
1
60 sec
60 sec
2
60 sec
60 sec
3
60 sec
0 sec

plank

3 sets

Treino B (Pull)

neutral grip pull up

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

neutral grip pull up

3 sets

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

seated cable row

3 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

lat pulldown

3 sets

Cable Reverse Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Cable Reverse Fly

3 sets

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

shrug

3 sets

Incline Dumbbell Shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec

Incline Dumbbell Shrug

2 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec

curl

2 sets

single arm cable curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec

single arm cable curl

2 sets

Wrist roller

Set
Intensity
Weight
Reps
Rest time
1
–
–
1 +
amrap
30 sec
2
–
–
1 +
amrap
30 sec
3
–
–
1 +
amrap
0 sec

Wrist roller

3 sets

wrist curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec

wrist curl

2 sets

Treino C (Legs)

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

leg extension

3 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

leg press

3 sets

Cadeira Abdutora

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Cadeira Abdutora

3 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

leg curl

3 sets

Stiff

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Stiff

3 sets

Calf extension (Leg 90)

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Calf extension (Leg 90)

3 sets

Seated calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
0 sec

Seated calf raise

3 sets

hanging leg raises

Set
Reps
Rest time
1
1 +
amrap
60 sec
2
1 +
amrap
60 sec
3
1 +
amrap
60 sec

hanging leg raises

3 sets

plank

Set
Time
Rest time
1
60 sec
60 sec
2
60 sec
60 sec
3
60 sec
0 sec

plank

3 sets

Treino A2 (Push)

decline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

decline bench press

3 sets

Peck Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Peck Fly

3 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15 +
amrap
60 sec

seated shoulder press

2 sets

front raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec

front raise

2 sets

Close Grip EZ-Bar Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec

Close Grip EZ-Bar Curl

2 sets

Triceps kickback (cable)

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec

Triceps kickback (cable)

2 sets

Treino B2 (Pull)

Puxada alta

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

Puxada alta

3 sets

Remada curvada unilateral (serrote)

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
90 sec
2
–
–
12
90 sec
3
–
–
12
90 sec

Remada curvada unilateral (serrote)

3 sets

Crucifixo invertido máquina

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Crucifixo invertido máquina

3 sets

Rosca martelo

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec

Rosca martelo

2 sets

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec

preacher curl

2 sets

wrist curl - extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
45 sec
2
–
–
12
5 sec
3
–
–
12 +
amrap
0 sec

wrist curl - extension

3 sets

reverse curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec

reverse curl

2 sets

Seated crunch

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Seated crunch

3 sets

hanging leg raises

Set
Reps
Rest time
1
1 +
amrap
60 sec
2
1 +
amrap
60 sec
3
1 +
amrap
60 sec

hanging leg raises

3 sets

plank

Set
Time
Rest time
1
60 sec
60 sec
2
60 sec
60 sec
3
60 sec
0 sec

plank

3 sets

Treino C2 (Legs)

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec

bulgarian split squat

3 sets

Machine hip abduction

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Machine hip abduction

3 sets

Leg extension (unilateral)

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Leg extension (unilateral)

3 sets

Leg Press (45º)

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
90 sec
2
–
–
10
90 sec
3
–
–
10
90 sec

Leg Press (45º)

3 sets

Stiff

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec

Stiff

3 sets

Calf extension (Leg 90)

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Calf extension (Leg 90)

3 sets

Seated calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Seated calf raise

3 sets