Ficha de treino para imprimir · Superior / inferior

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Ficha de treino · Dia 1 de 4

Superior A

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
1Supino reto com barra4 × 6	2:30	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
		4	×	×	×	×	×
2Remada curvada com barra4 × 6	2:30	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
		4	×	×	×	×	×
3Desenvolvimento sentado com barra3 × 8	2:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
4Puxada no pulley3 × 10	1:30	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
5Rosca alternada com halteres3 × 12	1:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×

Anotações

masheen.appSuperior A · ficha 1 de 4

Ficha de treino · Dia 2 de 4

Inferior A

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 × 6	3:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
		4	×	×	×	×	×
2Stiff (terra romeno) com barra3 × 8	2:30	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
3Leg press no Smith3 × 12	2:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
4Cadeira flexora3 × 12	1:30	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
5Panturrilha em pé com barra4 × 15	1:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
		4	×	×	×	×	×

Anotações

masheen.appInferior A · ficha 2 de 4

Ficha de treino · Dia 3 de 4

Superior B

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
1Supino inclinado com barra4 × 8	2:30	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
		4	×	×	×	×	×
2Remada sentada no cabo4 × 8	2:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
		4	×	×	×	×	×
3Desenvolvimento em pé com halteres3 × 10	2:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
4Barra fixa supinada3 × 10	1:30	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
5Tríceps no pulley3 × 12	1:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×

Anotações

masheen.appSuperior B · ficha 3 de 4

Ficha de treino · Dia 4 de 4

Inferior B

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
1Levantamento terra com barra4 × 5	3:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
		4	×	×	×	×	×
2Agachamento frontal com barra3 × 8	2:30	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
3Cadeira extensora3 × 15	1:30	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
4Mesa flexora3 × 12	1:30	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
5Panturrilha sentado com halteres4 × 15	1:00	1	×	×	×	×	×
		2	×	×	×	×	×
		3	×	×	×	×	×
		4	×	×	×	×	×

Anotações

masheen.appInferior B · ficha 4 de 4