Serie de exercicios para aumento muscular
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![Page 1: Serie de exercicios para aumento muscular](https://reader034.fdocuments.ec/reader034/viewer/2022051412/5482720bb079591f0c8b4797/html5/thumbnails/1.jpg)
Treinamento de Bíceps 3x8/10 +Drop Sets Barra reta ou w, em pé
![Page 2: Serie de exercicios para aumento muscular](https://reader034.fdocuments.ec/reader034/viewer/2022051412/5482720bb079591f0c8b4797/html5/thumbnails/2.jpg)
Rosca alternada com halteres, sentado.
3x8/10 + Drop Sets
![Page 3: Serie de exercicios para aumento muscular](https://reader034.fdocuments.ec/reader034/viewer/2022051412/5482720bb079591f0c8b4797/html5/thumbnails/3.jpg)
Rosca concentrada, sentado.
3x8/10 +Drop Set
![Page 4: Serie de exercicios para aumento muscular](https://reader034.fdocuments.ec/reader034/viewer/2022051412/5482720bb079591f0c8b4797/html5/thumbnails/4.jpg)
Treinamento de tríceps 3x8/10 + Drop sets ate
falha Fundos em barras paralelas
Aquecimento
![Page 5: Serie de exercicios para aumento muscular](https://reader034.fdocuments.ec/reader034/viewer/2022051412/5482720bb079591f0c8b4797/html5/thumbnails/5.jpg)
Supinado 3x8/10 Drop sets no final ate falha
![Page 6: Serie de exercicios para aumento muscular](https://reader034.fdocuments.ec/reader034/viewer/2022051412/5482720bb079591f0c8b4797/html5/thumbnails/6.jpg)
Crossover 3x8/10 Drop sets no final ate falha
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Extensões de tríceps sentado com auxilio de barra
W
3x8/10 + Drop sets ate falha
![Page 8: Serie de exercicios para aumento muscular](https://reader034.fdocuments.ec/reader034/viewer/2022051412/5482720bb079591f0c8b4797/html5/thumbnails/8.jpg)
Extensões de tríceps sentado com barra ou halter
3x8/10 Drop sets ate falha
![Page 9: Serie de exercicios para aumento muscular](https://reader034.fdocuments.ec/reader034/viewer/2022051412/5482720bb079591f0c8b4797/html5/thumbnails/9.jpg)
Puxada de tríceps no pulley com a barra
3x8/10
Val
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Puxada de tríceps com corda
3x8/10
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Peitorais Supino com barra
3x8/10
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Supino inclinado com barra
3x8/10
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Supino declinado com barra
3x8/10
![Page 14: Serie de exercicios para aumento muscular](https://reader034.fdocuments.ec/reader034/viewer/2022051412/5482720bb079591f0c8b4797/html5/thumbnails/14.jpg)
Crucifixo / aberturas com halteres
3x8/10
T
Treinamento de costas
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Dorsais Peso morto / levantamento terra
3x8/10
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Puxada de dorsais em polia alta
3x8/10
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Puxada de dorsais em polia alta em supinação
3x8/10
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Remada com halter
3x8/10+DROP SETS
![Page 19: Serie de exercicios para aumento muscular](https://reader034.fdocuments.ec/reader034/viewer/2022051412/5482720bb079591f0c8b4797/html5/thumbnails/19.jpg)
Trapézio 5x20 ou ate fadiga do musculo
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Ombros
Press militar com barra
![Page 21: Serie de exercicios para aumento muscular](https://reader034.fdocuments.ec/reader034/viewer/2022051412/5482720bb079591f0c8b4797/html5/thumbnails/21.jpg)
Press militar com halteres
3x8/10
![Page 22: Serie de exercicios para aumento muscular](https://reader034.fdocuments.ec/reader034/viewer/2022051412/5482720bb079591f0c8b4797/html5/thumbnails/22.jpg)
Elevações frontais com halter / em pronação
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Elevações laterais com halteres
3x8/10
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Voos (elevações posteriores) com halteres
3x8/10
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Exercícios de pernas: Quadríceps
Todos 3x8/10 peso moderado Agachamento com barra
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Peso morto a pernas retas