Treinos / Workouts

On this page training, I will share my routines, to 6 in 6 weeks'm updating my changes.

The next routine will be the 10th of October, but I will share the actual routine to be able to see the type of training I do. I am adept at high intensity workouts, always with 6 exercises for big muscles and 5 for small. Some bodies require less other exercises all, one needs to know so that their workouts not enter the exhaust.

I train Monday through Friday, with:

Mondays and Thursdays - Chest and Biceps

Tuesdays and Fridays - Back and Triceps

Wednesdays - Leg and Shoulder

* Why use SET DROP - Drop set is a simple technique where you execute the exercise to failure, decreases the load and continue the exercise to failure, but with less weight. This technique is aimed directly at increasing muscle.

CHEST TRAINING
Exercices	Sets	Repetitions
Bench Press	4	10 – 8 – 8 – 6 (Drop Set)
Dumbbell Fly	4	10 - 10 – 10 – 10
Incline Bench Press	4	10 – 8 – 8 – 6 (Drop Set)
Incline Dumbbell Fly	4	10 – 10 – 10 – 10
Vertical Machine	4	10 – 8 – 8 – 8
Butterfly	4	10 – 8 – 8 – 8
BICEPS TRAINING
Exercices	Sets	Repetitions
Alternate Curl	4	10 – 8 – 8 – 8
EZ Bar Curl	4	10 – 8 – 8 – 8
Hammer Curls	4	10 – 10 – 10 – 10
Preacher Curls	4	10 – 8 – 6 – 6
Dual Cable Bicep Curl	4	12 – 12 – 12 – 12

BACK TRAINING
Exercices	Sets	Repetitions
Wide Grip Lat Pull Down	4	10 – 8 – 8 – 6 (Drop Set)
Seated Cable Row	4	10 – 8 – 8 – 8
Barbell Row	4	10 – 8 – 8 – 6 (Drop Set)
Reverse Grip Pulldown	4	10 – 8 – 8 – 8
Rear Pull Down	4	10 – 8 – 8 – 8
Low And Standing Cable Row	4	10 – 10 – 10 – 10
TRICEPS TRAINING
Exercices	Sets	Repetitions
Cable Pushdown	4	10 – 8 – 8 – 8
Bar Pushdown	4	10 – 8 – 8 – 8
Alternate Bar Reverse Pushdown	4	10 – 8 – 8 – 8
Barbell lying triceps extension	4	10 – 10 – 10 – 10
Dips	4	10 – 10 – 10 – 10

BACK TRAINING
Exercices	Sets	Repetitions
Wide Grip Lat Pull Down	4	10 – 8 – 8 – 6 (Drop Set)
Seated Cable Row	4	10 – 8 – 8 – 8
Barbell Row	4	10 – 8 – 8 – 6 (Drop Set)
Reverse Grip Pulldown	4	10 – 8 – 8 – 8
Rear Pull Down	4	10 – 8 – 8 – 8
Low And Standing Cable Row	4	10 – 10 – 10 – 10
TRICEPS TRAINING
Exercices	Sets	Repetitions
Cable Pushdown	4	10 – 8 – 8 – 8
Bar Pushdown	4	10 – 8 – 8 – 8
Alternate Bar Reverse Pushdown	4	10 – 8 – 8 – 8
Barbell lying triceps extension	4	10 – 10 – 10 – 10
Dips	4	10 – 10 – 10 – 10

Os resultados só aparecem da dedicação e da disciplina!