Ficha de Treino AB Completa (Exercícios Séries)

The best A,B workout you'll find on the internet. I put this one together exactly so you can develop your arm more. I'll give you the entire workout A, then the entire workout B.

Next, I'll tell you how to apply it in the best way possible during your week and even how many times to do it. And before I even give you training A, I need you to warm up for 5 to 10 minutes on a treadmill, an elliptical, a stair, but preferably a treadmill and an elliptical. And after this 5 to 10 minute warm-up, I want you to do the first exercise for each muscle, one to two warm-up sets, okay?

In the exercise itself. So let's move on to workout A. You'll start with a barbell curl.

Biceps exercise. Exactly why? What science tells us is that the muscle you start training with develops more.

Why is the barbell curl here right now? Because you will be working your biceps at medium length and this allows it to produce a lot of force. Exactly what we need at the beginning of a workout.

You're going to do a warm-up series for me, 30% of the load more or less. The second series of warm-up, 50%, 60% load. Three series.

And here I want you to do the first one until close to failure. The second until it gets close to failure. And the third total failure and rock and roll.

Give everything you have. Once you've finished the barbell curl, you'll now move on to a preacher curl on the machine. The gym I work out at doesn't have preacher curl on the machine.

So you will replace this exercise with a Spider curl. There is a video here on the channel where I teach you in detail how to do it, but you are also watching it right now on the screen. You've done the warm-up, you've done the barbell curl.

No need to warm up here. You get straight to the point, three series, same thing. First until near failure, second close, third Rock and roll.

In this exercise, I want you to increase the peak contraction. So you're going to go up, you're going to shorten it and you're going to give it another little squeeze there. Because this exercise has the characteristic of working these shortened muscles.

If you are in spider curl, you take advantage of the bench and you will do a 45-degree curl. Precisely because in this exercise you can stretch your biceps more. We take the opportunity to optimize this stretching.

Then you're going to let your arm go down and stretch it as much as you can. I want you to feel the muscle stretching, as if it were stretching as far as it could go. Three little series here too.

Biceps training, passed the ruler. People usually train biceps with their backs, right? Back and biceps.

Since we've already trained biceps, if you're going to train your back, it won't be very good, because the biceps help the back. You will train your chest. And as I know that the upper part of the chest is a region that is not only more difficult to develop, but also has the greatest impact on the physique, we are going to start dumbbell press 30 degrees.

So 45 degrees is the most common. I want you at 30 degrees. We have a study showing that this is the best angle for you to develop your upper chest.

You're already warmed up, right? But not your chest. So, I need you to do a first set, 30% load.

Second, 50%, 60% load. And then, you go to your first series for real. It comes close to failing her.

Second, near the fault. And third, to total failure. How long do I rest between sets?

How many reps do I do? Don't worry, I'll bring you this information too. The upper part of your chest has already worked well.

Now I want you to do a machine bench press or a straight dumbbell press. Lala, I have the bench press machine here. I'd rather you do it.

Because then you will be able to work with higher loads and you will be safer when handling these loads. Lala, I don't have the bench press machine. Okay, do the dumbbell press straight.

Will repeat the same strategy. Three sets and it goes on like this. It goes to failure only in the last one.

Lala, but why go to failure only in the last one? If you go to failure on the first set, you will most likely hurt subsequent sets. What we have seen today, studies showing, is not to go to failure in the first series.

And only in the last one, actually go to failure. Because since it's the last one, it won't get in the way of the series that comes before it. Now I want from you a Chest Fly machine or a crossover.

But I'd rather you do the Chest Fly machine. This exercise is in this position exactly to stretch your chest as much as possible. The more you stretch a muscle during an exercise, the more hypertrophic response it has.

But I'm mentioning this just so you understand the importance of doing more stretching exercises and having at least one exercise for each muscle that stretches that muscle a lot. For biceps, you did curl 45. For chest, you are doing the Chest Fly machine.

Very well, you will do the same thing there, I want three series. And since this exercise stretches a lot, I want you to pay attention to this stretch. Just be careful not to try to stretch too much and hurt your shoulder, okay?

This is very important. So you stretch and observe. And there will come a time when he will say, oh, bro.

. . Stop it bro, or you'll hurt me.

All I don't want is for you to get hurt during training. You will have done biceps and chest. I want you to put some stimulation to the side of your shoulder.

Precisely because in these chest exercises, the anterior part worked a little and now we are going to give some stimulus to this lateral part. And I'm talking about a stimulus, but this will be the only exercise you'll do for this region. lateral raise with two variations.

So you're going to do a normal dumbbell lateral raise and then a cable lateral raise. And then you will do it unilaterally. The idea here is to do an isolated exercise for this shoulder region, which is very important and makes the body's silhouette more beautiful.

The variation is exactly so that we can deliver different force vectors between these two exercises. We've even made a video here on the channel where I explain this. You will do three sets one way and three sets another way.

Here you can go straight to the series, you don't need to worry too much about warming up. And the same thing, only in the last series do you go all the way to failure. Now the upper part of your body will be trained and we will stimulate your legs.

First exercise I want you to do is a free squat. If you are not very familiar with this exercise, familiarize yourself. .

. Just kidding. You can do the squat hack at first, but not all gyms have it.

So, free squat is the best option. Right now, I need you to do all the warm-ups, because, bro, your leg is not doing anything in these exercises we've been doing so far. And especially the squat, depending on the load you are used to doing, you will do up to 3, 4 sets until you reach that load.

It is important that you progress the load. Put 20% there, then 40%, 60% and you get to the load. 3 series is enough for us.

You now go to the leg press. Here's something very important. First, I want you to be very careful with the range of motion.

If you go down too far, your hips may lift and you may hurt your lower back. When you go up, if you go up all the way, the knee joint causes you to lose tension in the muscles. This is bad for hypertrophy.

So you're going to stop a moment before and you're going to go down to where your hips remain there on the bench. It's going to be great. Take advantage of the fact that it is a super controlled exercise, as you have safety locks.

Take advantage of handling larger loads, to challenge yourself more. You'll be warmer now, three sets, you'll be killing it. The quadriceps, which are four muscles, do not have any work in either the squat or the leg press.

We have a muscle that runs right down the middle of our leg, it's called the rectus femoris, and it doesn't hypertrophy in squats and leg extensions, but it does in the leg extension machine. Put the leg extension machine as your third leg exercise, it greatly optimizes both the peak contraction at the top and the stretch when you lower the leg. Three sets will be enough on this equipment.

And to finish off this workout A, I want you to do a seated crunch machine. Precisely because there you will be able to manipulate good loads to do this heavy exercise. I want you to do it exactly the same way you trained your biceps, your chest, heavy, intense.

Because what I want is for this muscle to be both tense and strong, and for it to develop in size, because then your abdomen will be drawn much more easily. Three series equipment. And what you're noticing with this workout is that each exercise is placed in that position for a very specific reason and to deliver something very important to the workout.

And that's exactly what I do with every workout I put together. All the workout videos you find here on YouTube are like this. You can learn about all this work, become one of my students and still have, in addition to access to all this content, the support of my entire personal trainer team on your WhatsApp.

To give you an idea, the service we offer is so personal that many students film the exercise they are doing and send it to us for correction. You may know this work and of course, here I only talked about the training. There are several other things we offer.

Find out more at the link below. Okay, now you're ready for workout B. Get your pen and paper ready, bro.

Let's go. So we'll start with triceps. But then you can come with that talk like that.

“Lala, but if I trained chest the day before, isn’t it bad if I train triceps today? ” You won’t need your triceps completely rested, because you’re going to do a new triceps workout. In the 24 hours that you will have rested it, it will be enough for it to support your chest training.

This muscle doesn't need those 48 to 72 hours to recover. And yes, this rest is exactly calculated according to the demands that this muscle has had and will have. The first exercise I want from you is a cable rope grip skull crusher on the pulley, right?

I want you to do it exactly the way you see it there. For two reasons. By doing it this way, you will have a much lower demand on your elbow, something that the normal grip skull crusher requires more.

Second question, when you do the grip skull crusher, there is a point in the exercise that ends up losing tension. Already being done this way, this does not happen. Why is this exercise happening right now?

Medium length. Your triceps have more strength at this moment. We have more load in the exercise, it will activate this muscle more and it will be used throughout the training.

Warmed up, entered the series the way you already learned here with me. And you're going to do a tricep pushdown with a rope. At this point, your triceps will be more shortened.

We take the opportunity to add another peak of tension to optimize this issue that the exercise brings to us. Three series too. So, we've already worked on medium length, short length, we're missing.

. . Exactly.

french press. I want you to do one-sided french press. Because one, it will stretch that muscle a lot.

And two, if you're doing unilateral exercises, you can give the exercise a little more amplitude and stretch that muscle even more. The triceps are finished. Now we go to the back.

And back, it's important for us to understand that there are different positions there, portions of the back. There is the side of the back and there is the central part of the back. We need to work on all of them.

We'll start with the pull in front. A pulley in front, you know? This is a great exercise for the side of your back and also gives a slight workout to the central part as well.

As this is your first back exercise, you need to warm up. Two sets on average to warm up. And then you will do three sets going to failure only on the last one.

The side of your back will have already worked well. However, she will have worked with a longer and more medium length. We will complement this with an exercise now that greatly shortens the lats.

“Lalá Rowing. ” So the lalá rowing stroke provides you with a greater shortening of the dorsal fibers, especially the lower part of the dorsal. And if you feel your lower back working, having tension, rest assured that your entire back, your entire dorsal region, has worked.

You're going to do three sets there. Since it's a one-arm row, you do one arm, then you do the other. Here it is interesting that you do the weaker arm first and then you do the stronger one.

And then you control the level of intensity that reaches each of them. These two exercises work the lateral part of the back. Now we need to put something in the central part of the back.

And I want you to do a wide-grip bent-over row on a machine. If you don't have a machine, you'll go to a 45-degree incline bench and do a dumbbell row. The intention here is to work on the central part.

Whenever you pull this machine or the dumbbells, I want you to puff out your chest and then you're going to close your mid back a lot. This exercise is both important for making your back more beautiful and for giving you better posture. We trained the chest and with the chest we already worked a little on the front part of the shoulder.

Then I asked you to do the middle part. Now that we're working on the back, I want you to do the back. In fact, the three exercises I gave you on your back will already work your hamstrings a little.

Rear deltoid on the machine is my favorite. This is what you will work on. If you don't have this exercise, then you can do it with the cable and you work your posterior deltoid.

Take the opportunity to tighten it a lot at the end to create a greater peak of tension there. Once that's done, the upper body is finished. Now we go to the bottom.

If I put together a workout for you, one day just the upper part and another day just the lower part of your body, it could be, it would work. But it gets really boring, bro. Many people on leg day would not want to go or would be absent.

I know how things are. Let's start with the back of the thigh. And I want from you, first exercise, a lying flexor.

Don't forget, this is the first exercise, so it requires warming up. He did the lying flexor there, warmed up, three sets. Take advantage of this exercise to tighten it up a lot.

Then you pull and tighten it well. Keep your hips supported as much as possible on the bench. Kind of thrusting against the bench.

This is very important so that you can direct the maximum amount of work to the hamstrings. After that, I want you to do the leg curl machine. The fact that it works your hamstrings a little more elongated, we see a slight improvement, let's say, an advantage over other hamstring exercises.

So it's important to have it on your list. Laércio, in my gym there is only one flexor exercise. There's only the "table", or there's only the "chair".

So, what do I do? If this is your case, you double the number of series. Instead of doing three sets of each, you'll do six sets of one.

This balance between quadriceps and hamstring volume is important both for you to have a more shapely, more beautiful leg, and also for you to preserve your knee. A very strong quadriceps with a weak hamstring generates knee problems. Now I want a romanian deadlift from you.

And the romanian deadlift, it's positioned here in a very clever way. It will work your hamstrings by stretching them a lot. Remember that stretching is cool?

It will already provide a gluteal stimulus and a lumbar stimulus. You trained your back, right? Did you understand?

Instead of having you do a specific lower back exercise, I'm killing two birds with one stone by putting in the romanian deadlift right now YouTube demonetized what you said about killing rabbit I un-lived two birds with one stone. And then, obviously, you'll do three sets of this exercise, taking the opportunity to stretch a lot. And here, I don't want you to raise your body completely, because otherwise you rest, you relax the hamstrings, the glutes.

It is an exercise that requires great care with the position of your spine. It needs to keep the curves preserved, otherwise you could hurt yourself doing this thing. So you have to improve your calf.

Yes, you need to do calf exercises too. At least two exercises I want from you. The calf with the knee flexed, the famous seated calf raise.

And a calf with the knee extended. And then you can do one or two more sets to warm up. And then do the three strongest series.

Lala, which one comes first? Here I want you to alternate. So, on a day when you're going to do the calf raise, you do the seated one first, then the extended knee, the next day you reverse it.

The exercise that comes first, it stimulates more. So, this alternation between calf order, in this case, is important. There are some super, super important information missing.

The first. . .

How many reps will you do? You know that series that is extremely challenging? Wow, you get to the end of the series, almost unable to do it, and in the last series you reach failure?

That's what I need from you. Lala, but how many repetitions? It doesn't matter.

You can do a series with this intensity doing 5 repetitions, as you can do a series with this intensity doing 30 repetitions. I've already made a video here on the channel explaining my methodology that takes exactly this idea. Counting repetitions is a big nonsense, it makes no sense at all.

But if you want to delve deeper into this and even understand it in a deeper way, watch this video here, because in it I will explain not only this issue of repetitions, but also the time you will rest between one series and another. Dude, this video is super important for you.