O Livro Secreto Da ”Old School Training”. Oreste Maria Petrillo

Чтение книги онлайн.

СКАЧАТЬ dias por semana (assim como ABA, BAB)

      ROTINA n°3

      Back squat 5 x 5

      Distensões em banco 5 x 5

      Power clean 8 x 2

      Military press 5 x 5

      Flexão com barra de pesos 3 x 5, depois 2 x 5 com cheating

      Levantamento terra 5 x 1 - aumentar a carga progressivamente até uma série máxima (os principiantes deveriam realizar uma série de 5 repetições)

      *A rotina era realizada 3 vezes por semana em dias alternados e o levantamento era inserido só no terceiro dia)

      ROTINA n°4

      Front squat 5 x 5

      Clean e press 2 séries de aproximação com 2 repetições e depois 5 x 2 de treino

      Puxadas ao queixo com

      barras de peso 5 x 5

      Dips 5 x 8

      Curl com halteres 5 x 5

      Levantamento terra 5 x 1 aumentar a carga progressivamente até uma série máxima (os principiantes deveriam fazer uma série com 5 repetições)

      *A rotina era realizada 3 vezes por semana em dias alternados; no clean and press depois de 5x2 eram facultativas 2 de 3 repetições de push jerk e o levantamento era inserido apenas no terceiro dia).

      ROTINA n°5

      Hiperextensões 1 x 20

      Agachamento 5 x 5

      Banco 5 x 5

      Meio levantamento com partida dos joelhos 5 x 5

      Remador com busto flexionado com barra

      de pesos 5 x 5

      Leg raise 1 x 25

      *A rotina era realizada 3 vezes por semana em dias alternados.

      ROTINA n°6

       Programa de 3 fases

      FASE 1

      Hiperextensões 3 x 10

      Back squat 5 x 5

      Banco plano 5 x 5

      Levantamento terra 5 x 5

      FASE 2

      Hiperextensões 3 – 4 x 10

      Front squat 5 x 5

      Конец ознакомительного фрагмента.

      Текст предоставлен ООО «ЛитРес».

      Прочитайте эту книгу целиком, купив полную легальную версию на ЛитРес.

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