Ficha de treino para imprimir · Push / pull / legs

Ficha de treino · Dia 1 de 6

Push

5 exercícios · 16 séries

Nome

Início da semana 1

Peso corporal (kg)

Exercício	Descanso	Série	Última vez	Semana 1Data	Semana 2Data	Semana 3Data	Semana 4Data
1Supino reto com barra4 × 8	2:30	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
		4	×	×	×	×	×
2Desenvolvimento sentado com barra3 × 10	2:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
3Supino inclinado com barra3 × 10	2:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
4Elevação lateral com halteres3 × 15	1:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
5Tríceps no pulley3 × 12	1:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×

Anotações

masheen.appPush · ficha 1 de 6

Ficha de treino · Dia 2 de 6

Pull

5 exercícios · 16 séries

Nome

Início da semana 1

Peso corporal (kg)

Exercício	Descanso	Série	Última vez	Semana 1Data	Semana 2Data	Semana 3Data	Semana 4Data
1Levantamento terra com barra3 × 5	3:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
2Remada curvada com barra4 × 8	2:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
		4	×	×	×	×	×
3Puxada no pulley3 × 10	1:30	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
4Rosca alternada com halteres3 × 12	1:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
5Rosca martelo com halteres3 × 12	1:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×

Anotações

masheen.appPull · ficha 2 de 6

Ficha de treino · Dia 3 de 6

Pernas

5 exercícios · 17 séries

Nome

Início da semana 1

Peso corporal (kg)

Exercício	Descanso	Série	Última vez	Semana 1Data	Semana 2Data	Semana 3Data	Semana 4Data
1Agachamento livre com barra4 × 8	3:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
		4	×	×	×	×	×
2Stiff (terra romeno) com barra3 × 10	2:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
3Leg press no Smith3 × 12	2:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
4Mesa flexora3 × 12	1:30	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
5Panturrilha em pé com barra4 × 15	1:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
		4	×	×	×	×	×

Anotações

masheen.appPernas · ficha 3 de 6

Ficha de treino · Dia 4 de 6

Push

5 exercícios · 16 séries

Nome

Início da semana 1

Peso corporal (kg)

Exercício	Descanso	Série	Última vez	Semana 1Data	Semana 2Data	Semana 3Data	Semana 4Data
1Supino reto com barra4 × 8	2:30	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
		4	×	×	×	×	×
2Desenvolvimento sentado com barra3 × 10	2:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
3Supino inclinado com barra3 × 10	2:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
4Elevação lateral com halteres3 × 15	1:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
5Tríceps no pulley3 × 12	1:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×

Anotações

masheen.appPush · ficha 4 de 6

Ficha de treino · Dia 5 de 6

Pull

5 exercícios · 16 séries

Nome

Início da semana 1

Peso corporal (kg)

Exercício	Descanso	Série	Última vez	Semana 1Data	Semana 2Data	Semana 3Data	Semana 4Data
1Levantamento terra com barra3 × 5	3:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
2Remada curvada com barra4 × 8	2:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
		4	×	×	×	×	×
3Puxada no pulley3 × 10	1:30	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
4Rosca alternada com halteres3 × 12	1:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
5Rosca martelo com halteres3 × 12	1:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×

Anotações

masheen.appPull · ficha 5 de 6

Ficha de treino · Dia 6 de 6

Pernas

5 exercícios · 17 séries

Nome

Início da semana 1

Peso corporal (kg)

Exercício	Descanso	Série	Última vez	Semana 1Data	Semana 2Data	Semana 3Data	Semana 4Data
1Agachamento livre com barra4 × 8	3:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
		4	×	×	×	×	×
2Stiff (terra romeno) com barra3 × 10	2:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
3Leg press no Smith3 × 12	2:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
4Mesa flexora3 × 12	1:30	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
5Panturrilha em pé com barra4 × 15	1:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
		4	×	×	×	×	×

Anotações

masheen.appPernas · ficha 6 de 6