Treinos / Workouts

2ª feira: treino de força
Standing Military Press  - 5-3-1
Squat – 5-3-1
Standing Calf Raises - 3 x 12 (2 drop sets no ultimo set)
Seated Calf Raises - 3 x 12
Leg Press Calf Raises - 3 x 12 (2 drop sets no ultimo set)


3ª feira : treino força
Bench - 5-3-1
Deadlift - 5-3-1
Superset: Weighted Planks - 3 x 30 sec.
Toes to Bar - 3 x
Superset Paloff Press - 3 x 30 sec. (cada lado)
Suitcase Deadlift - 3 x 10 (cada lado)


4ª feira : treino de volume
Tri-Set:Bent-over Lateral Raises  - 3 x 15
Side Lateral Raises - 3 x 15
Front Raises - 3 x 15
Dumbbell Shoulder Press - 20 sets –(em piramide descendente ate as 8 reps depois volta ao
inicio)
Superset: EZ Bar Preacher Curls  - 3 x 15
EZ Bar Lying Triceps Extensions  - 3 x 15
Superset: Cable Curl  - 3 x 15
Cable Overhead Triceps Extension - 3 X 15
Dumbbell Curls - 1 set – inicio com peso para 20 rep e ir descendo peso ate 1 rep
Tricep Pushdown - 1 set - inicio com peso para 20 rep e ir descendo peso ate 1 rep
Leg Press Calf Raises - 20-25 reps (a ideia é fazer o menos sets possivel para atingir as 100
reps)


5ª feira : treino de volume - costas e peito
Superset: Flat Dumbbell Flyes  - 3 x 15
Straight-arm Lat Pulldowns  - 3 x 15
Superset: Incline Dumbbell ou Machine Press  - 3 x 15
Pull-ups - 3 x 15
Superset: Decline Dumbbell Press - 3 x 15
Barbell Bent-over Row  - 3 x 15
Lat Pulldowns  - 1 set – 20 reps com peso adequado para ir diminuindo o peso a cada rep


6ª feira : treino de volume - perna
Superset: Leg Curls - 20-25 reps (a ideia é fazer o menos sets possivel para atingir as 100
reps)
Leg Extensions  - 20-25 reps (a ideia é fazer o menos sets possivel para atingir as 100 reps)
Superset: Romanian Deadlift - 5 x 15
Leg Press - 5 x 15
Hack Squat - 1 x 20
Leg Press Calf Raises - 30 reps - (em piramide descendente ate as 10 reps depois volta ao
inicio)
Seated Calf Raises - 30 reps - (em piramide descendente ate as 10 reps depois volta ao
inicio)
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Aumento massa agra - 3178kcal/dia
Maximo de crescimento muscular predito/semana - 0.52/kg/semana
Índice proteico diário mínimo para suportar desenvolvimento muscular - 127g
Índice de Lípidos para maximizar niveis de testosterona - 106g
Índice de H.Carbono dia - 429G

Suplementação em uso: Whey Protein Muscletech Hardcore Pro Séries

Workout Routine 10 October to 24 November

Hello everyone :)
For 6 weeks this is the workout that'll do. I know it's very hardcore and as already said is the kind of workout that I like and feel results.

* Maximum rest time between sets - 1 minute* Time of maximum rest between exercises - 2 minutes* Time to recover physically and psychologically - 5 minutes

During each workout drink 2L of water on average!

Try this ;)
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Olá a todos :)

Durante 6 semanas este é o treino que irei fazer. Eu sei que é muito hardcore e tal como já tinha dito é o tipo de treino que eu gosto e sinto resultados.

* Tempo de descanso máximo entre séries - 1 minutos
* Tempo de descanso máximo entre exercícios - 2 minutos
* Tempo para recuperação fisica e psicologica - 5 minutos 

Ao longo de cada treino bebo em média 2L de água!

• Monday & Thursday

CHEST TRAINING
Exercices	Sets	Repetitions
Bench Press	5	10 – 6 – 6 – 4 – 4 (Drop Set)
Dumbell Bench Press	4	8 – 6 – 6 – 6
Dumbell Fly	4	10 – 8 – 6 – 6
Incline Bench Press	4	10 – 6 – 6 – 4 – 4 (Drop Set)
Incline Dumbell Bench Press	4	8 – 6 – 6 – 6
Butterfly	5	10 – 8 – 6 – 6 – 4 (Drop Set)
BICEPS TRAINING
Exercices	Sets	Repetitions
Ez Bar Curl	4	10 – 8 – 6 – 6 (Drop Set)
Alternat Curl	4	10 – 8 – 6 – 6
Hammer Curl	4	10 – 8 – 6 – 6
Seated Dumbbell Curl	4	10 – 8 – 6 – 6 (Drop Set)

• Tuesday & Friday

BACK TRAINING
Exercices	Sets	Repetitions
Reverse Grip Pulldown	5	10 – 6 – 6 – 4 – 4 (Drop Set)
Seated Cable Row	4	10 – 6 – 6 – 6
Straight Bar Row	4	10 – 6 – 6 – 6
Wide Grip Lat Pulldown	4	8 – 8 – 6 – 6
Rear Pulldown	4	10 – 6 – 6 – 4 (Drop Set)
Low And Standing Cable Row	5	10 – 8 – 6 – 6 – 4 (Drop Set)
TRICEPS TRAINING
Exercices	Sets	Repetitions
Bar Pushdown	4	10 – 8 – 6 – 6 (Drop Set)
Cable Pushdown	4	10 – 8 – 6 – 6
Barbell Lying Triceps Extension	4	10 – 8 – 6 – 6 (Drop Set)
V-Bar Pushdown	4	10 – 8 – 6 – 6

• Wednesday

LEG TRAINING
Exercices	Sets	Repetitions
Smith Machine Squads	5	10 – 6 – 6 – 4 – 4 (Drop Set)
Lounges	4	10 – 8 – 6 – 6
Leg Extension	4	8 – 8 – 6 – 6 (Drop Set)
Leg Curling	4	8 – 8 – 6 – 6 (Drop Set)
Smith Standing Calves	5	10 – 6 – 6 – 4 – 4
SHOULDER TRAINING
Exercices	Sets	Repetitions
Barbell Military Press	4	10 – 8 – 8 – 6 (Drop Set)
Dumbbell Shoulder Press	4	10 – 8 – 8 – 6 (Drop Set)
Dumbbell Lateral Raises	4	10 – 8 – 8 – 8
Dumbbell Front Raises	4	10 – 8 – 8 – 8
Dumbbell Rear Raises	4	10 – 8 – 8 – 8

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

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Boa tarde ;)

Nesta pagina de treinos, vou partilhar as minhas rotinas, onde de 6 em 6 semanas vou actualizando as minhas alterações.
A próxima rotina será no dia 10 de Outubro, mas vou partilhar a rotina actual para poderem ver o tipo de treino que faço. Eu sou adepto dos treinos de grande intensidade, sempre com 6 exercícios para músculos grandes e 5 para os pequenos. Alguns corpos precisam de menos exercícios outros de mais, cada um precisa de se conhecer de modo a que os seus treinos não entrem na exaustão.* Porque uso DROP SET - Drop set é uma técnica simples onde se executa o exercício até à falha, diminui-se a carga e continua-se o exercício até a falha, só que com menos peso. Esta técnica é voltada directamente para o aumento muscular.

Eu treino de segunda a sexta, sendo que:

Segundas e Quintas - Peito e Biceps

Tercas e Sextas - Costas e Triceps

Quartas - Perna e Ombro

* 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!