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Fascia Stretch Training - 7: Treino FST-7 Tríceps

The document outlines a 7-day fascia stretch training program that focuses on different muscle groups each day. Day 1 works the triceps, biceps, and calves along with abs. Day 2 targets legs and thighs. Day 3 is chest and triceps with abs. Day 4 is back and calves. Day 5 works shoulders, traps, and biceps with obliques. Days 6 and 7 are rest days. The program also provides example exercises for each muscle group to perform across 3-4 sets of 8-12 reps, with some isolation exercises prescribed for 7 sets.

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Eduardo Cabreira
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412 views2 pages

Fascia Stretch Training - 7: Treino FST-7 Tríceps

The document outlines a 7-day fascia stretch training program that focuses on different muscle groups each day. Day 1 works the triceps, biceps, and calves along with abs. Day 2 targets legs and thighs. Day 3 is chest and triceps with abs. Day 4 is back and calves. Day 5 works shoulders, traps, and biceps with obliques. Days 6 and 7 are rest days. The program also provides example exercises for each muscle group to perform across 3-4 sets of 8-12 reps, with some isolation exercises prescribed for 7 sets.

Uploaded by

Eduardo Cabreira
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
  • Fascia Stretch Training Overview

Fascia Stretch Training 7

Dia 1: Trceps, Bceps e Panturrilhas +abs (Supra)

Dia 2: Pernas, Femoral

Dia 3: Peito e Trceps +abs (infra)

Dia 4: Costas e Panturrilha

Dia 5: Ombro, trapzio e Bceps +abs (obliquo)

Dia 6: sbado

Dia 7: Domingo

Treino FST-7
Trceps

Supino com pegada fechada 3 a 4 sries de 8-12 reps

Trceps barra fixa 3 a 4 sries de 8-12 reps

Francs 3 a 4 sries de 8-12 reps

Trceps corda (isolador) 7 sries de 8-12 reps

Bceps

Rosca Direta 3 a 4 sries de 8-12 reps

Alternado 3 a 4 sries de 8-12 reps

Martelo 3 a 4 Sries de 8-12 reps

Mquina Scoot (isoladora) 7 sries de 8-12 reps

Quadrceps

Agachamento 3 a 4 sries de 8-12 reps

Leg Press (45 ou 90 ) 3 a 4 sries de 8-12 reps

Agachamento Hack 3 a 4 sries de 8-15 reps

Cadeira Extensora 7 sries de 8-15 reps

Peito

Supino Reto 3 a 4 sries de 8-12 reps

Supino Declinado 3 a 4 sries de 8-12 reps

Supino inclinado - 3 a 4 sries de 8-12 reps

Crossover 7 sries de 8-12 reps

Ombros

Desenvolvimento com Barra ( atrs ) 3 a 4 sries de 8-12 reps

Desenvolvimento Arnold 3 a 4 sries de 8-12 reps

Lateral (Halteres ou barra) 3 a 4 sries de 8-12 reps

Mquina Desenvolvimento 7 sries de 8-12 reps

Costas 5 exerccios

Barra fixa pegada aberta 3 a 4 sries de 8-12 reps

Puxada alta (atrs) 3 a 4 sries de 8-12 reps

Remada curvada 3 a 4 sries de 8-12 reps

Pulley baixo (pegada fechada) 3 a 4 sries de 8-12 reps

Pull Down (isolador) 7 sries de 8-12 reps

Isquiotibiais (pernas) Femorais

Cadeira Flexora 3 a 4 sries de 10-15 reps

Stiff-leg deadlift 3 a 4 sries de 8-12 reps

Flexora unilateral 3 a 4 sries de 10-15 reps

Mesa Flexora 7 sries de 10-15 reps

Trapzios

Encolhimento com halteres 3 a 4 sries de 8-12 reps

Encolhimento na mquina 7 sries de 10-12 reps

Deltoides posteriores

Crucifixo invertido com halteres 3 a 4 sries de 12-15 reps

Pec deck inverso 7 sries de 10-15 reps

Panturrilhas

Gmeos em p vitela 4 sries de 15-20 reps

Gmeos sentado 4 sries de 15-20 reps

Panturrilha no Leg Press 7 sries de 10-12 reps

Dia 1: Trceps, Bceps e Panturrilhas +abs (Supra)

Dia 2: Pernas, Femoral

Dia 3: Peito e Trceps +abs (infra)

Dia 4: Costas e Panturrilha

Dia 5: Ombro(trapzio) e Bceps +abs (obliquo)

Dia 6: Descanso

Dia 7: Descanso

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