Workout Routine

Push Pull Legs

by Pedro Bramante

Treinos pesados (menos repetições) sempre no começo da semana e treinos leves (mais reps) no fim da semana. Aumentar o número de sets a cada semana.

Se recuperar o músculo bem antes da próxima sessão, adicionar 1-2 séries. Se recuperar o músculo em cima da hora, não adicionar séries. Se o músculo não recuperou a tempo, significa que o estímulo foi exagerado.

Obs: Exercícios com "15" repetições devem ser variados entre moderado (10-20) e leve (20-30).

Exercícios com "8" são pesados (5-10), com "12" são moderados e "20" são leves.

Workouts

Heavy Vertical Pulling

chinup

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec

chinup

1 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec

lat pulldown

1 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec

hammer curl

1 sets

seated incline curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec

seated incline curl

1 sets

Cable Shrugs

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec

Cable Shrugs

1 sets

Heavy Infra Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec

bench press

1 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec

skull crushers

1 sets

military press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec

military press

1 sets

Infra cable fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec

Infra cable fly

1 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec

overhead triceps extensions

1 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec

side lateral raise

1 sets

Quads

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec

squat

1 sets

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec

bulgarian split squat

1 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec

leg curl

1 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec

calf raise

1 sets

hip thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec

hip thrust

1 sets

Light Horizontal Pulling

seated cable row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec

seated cable row

1 sets

single arm row

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec

single arm row

1 sets

Spyder curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec

Spyder curl

1 sets

Cable curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec

Cable curl

1 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec

face pull

1 sets

Light Supra Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec

bench press

1 sets

Supra cable fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec

Supra cable fly

1 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec

tricep pushdown

1 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec

overhead triceps extensions

1 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec

cable lateral raise

1 sets

Hamstrings

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec

romanian deadlift

1 sets

leg press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec

leg press

1 sets

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec

leg extension

1 sets

Seated calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec

Seated calf raise

1 sets

Abduction Machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec

Abduction Machine

1 sets

Aduction machine

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec

Aduction machine

1 sets

Heavy Horizontal Pulling

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec

barbell row

1 sets

single arm row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec

single arm row

1 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec

curl

1 sets

Spyder curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec

Spyder curl

1 sets

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec

face pull

1 sets

Heavy Supra Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
6
100 sec

bench press

1 sets

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec

incline bench press

1 sets

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec

skull crushers

1 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec

overhead triceps extensions

1 sets

side lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec

side lateral raise

1 sets

Light Vertical Pull

Graviton

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec

Graviton

1 sets

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec

lat pulldown

1 sets

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec

hammer curl

1 sets

Behind back cable curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec

Behind back cable curl

1 sets

Cable Shrugs

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec

Cable Shrugs

1 sets

Light Infra Push

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec

bench press

1 sets

Infra cable fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec

Infra cable fly

1 sets

overhead triceps extensions

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec

overhead triceps extensions

1 sets

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec

tricep pushdown

1 sets

cable lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
100 sec

cable lateral raise

1 sets