Resistência e alívio

Treinamento de alta intensidade utilizando supersets e cardio intervalado.

6 weeks 3 days/week

About this program

The "Resistência e alívio" program runs for 6 weeks, 3 training days per week, suitable for intermediate level. It includes 3 training days and 19 exercises in total.

Day 1. Dia 1: FullBody Circular

Goblet agachamento

3 sets · 15–20 reps · rest 30 sec

Aperto médio

3 sets · 10–15 reps · rest 30 sec

Flexões

3 sets · 15–20 reps · rest 30 sec

Lunges com halteres

3 sets · 12–15 reps · rest 30 sec

Mahi halteres para o lado

3 sets · 15–20 reps · rest 30 sec

Ponte glútea

3 sets · 15–20 reps · rest 30 sec

Torções

3 sets · 20–25 reps · rest 30 sec

Mahi Girey

3 sets · 15–20 reps · rest 60 sec

Day 2. Dia 2: Cardio + Força

Pista

1 sets · 20–20 reps ·

Agachamento com barra

4 sets · 12–15 reps · rest 60 sec

Tração de Rod na inclinação

3 sets · 12–15 reps · rest 60 sec

Supino Rod

3 sets · 12–15 reps · rest 60 sec

Corrida

1 sets · 15–15 reps ·

Levantar as pernas em Vis

3 sets · 15–20 reps · rest 45 sec

Day 3. Dia 3: Intervalo

Flexões

4 sets · 15–20 reps · rest 30 sec

Barras no peito

3 sets · 10–15 reps · rest 60 sec

Barras de tríceps

3 sets · 10–15 reps · rest 60 sec

Treinador de esqui

1 sets · 20–20 reps ·

Português Brasileiro

3 sets · 20–25 reps · rest 30 sec

Resistência e alívio

About this program

Day 1. Dia 1: FullBody Circular

Day 2. Dia 2: Cardio + Força

Day 3. Dia 3: Intervalo

Other programs