{"id":11731,"date":"2016-07-12T18:35:40","date_gmt":"2016-07-12T18:35:40","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=11731"},"modified":"2021-07-03T00:30:59","modified_gmt":"2021-07-02T23:30:59","slug":"trainingsplan-viktor-simkin","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/de\/plano-treino-viktor-simkin\/","title":{"rendered":"Viktor Simkin, der Trainingsplan"},"content":{"rendered":"<h2><strong>Entdecken Sie den Trainingsplan des Athleten Viktor Simkin<\/strong><\/h2>\n\n<p>O Viktor Simkin \u00e9 um\u00a0jovem atleta Russo que compete na categoria de Bodybuilding Cl\u00e1ssico. Mede 1,75m e em fase de competi\u00e7\u00e3o pesa cerca de 78kg.<\/p>\n<p>O seu\u00a0plano de treino \u00e9 (muito) exigente, com treinos de muscula\u00e7\u00e3o cinco dias por semana, chegando a fazer dois treinos no mesmo dia ao domingo, o que resulta em seis treinos com pesos por semana.<\/p>\n<p>No que toca a s\u00e9ries e repeti\u00e7\u00f5es, aposta em tr\u00eas a quatro s\u00e9ries por exerc\u00edcio e oito a dez repeti\u00e7\u00f5es por s\u00e9rie.<\/p>\n<p>Nos dois dias em que n\u00e3o treina muscula\u00e7\u00e3o, n\u00e3o descansa, e aposta em 20 minutos de treino <a href=\"https:\/\/ginasiovirtual.com\/treino-hiit\/\">HIIT<\/a> como m\u00e9todo de cardio.<\/p>\n<p>Am Ende des Artikels finden Sie auch die f\u00fcnf beliebtesten Nahrungserg\u00e4nzungsmittel dieses Sportlers.<\/p>\n<p>Caso n\u00e3o conhe\u00e7as algum exerc\u00edcio, basta clicares em cima do nome do mesmo para veres uma exemplifica\u00e7\u00e3o do mesmo.<\/p>\n<h2 style=\"text-align: center;\"><strong>Trainingsplan<\/strong><\/h2>\n<h2 style=\"text-align: center;\"><strong>Segunda-Feira \u2013 Cardio<\/strong><\/h2>\n<ul>\n<li>20 Minuten <a href=\"https:\/\/ginasiovirtual.com\/treino-hiit\/\">HIIT<\/a><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><strong>Ter\u00e7a-Feira \u2013 Costas<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-com-barra\/\">Rudern mit R\u00fcckw\u00e4rtsgriff<\/a> \u2013 4 s\u00e9ries x 8-10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-com-halter\/\">Hantelrudern<\/a> \u2013 4 s\u00e9ries x 8-10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/peso-morto\/\">Teilweise Eigengewicht<\/a> \u2013 4 s\u00e9ries x 8-10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-t\/\">T-Bar-Reihe<\/a> \u2013 4 s\u00e9ries x 8-10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/pulldown-maquina\/\">Pulldown mit umgekehrtem Griff<\/a> \u2013 4 s\u00e9ries x 8-10 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<h1 style=\"text-align: center;\"><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/brwGTXE.jpg\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-11750 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/brwGTXE.jpg\" alt=\"Trainingsplan von Viktor Simkin\" width=\"605\" height=\"491\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/brwGTXE.jpg 605w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/brwGTXE-300x243.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/brwGTXE-600x487.jpg 600w\" sizes=\"(max-width: 605px) 100vw, 605px\" \/><\/a><\/h1>\n<h2 style=\"text-align: center;\"><strong>Quarta-Feira \u2013 Peito<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-peito-inclinado\/\">Schr\u00e4ge Brustpresse<\/a> \u2013 4 s\u00e9ries x 8-10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/press-de-peito-na-maquina-2.png\">Press de peito na m\u00e1quina<\/a> \u2013 4 s\u00e9ries x 8-10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/fundos\/\">Mittel<\/a> \u2013 4 s\u00e9ries x 8-10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-plano\/\">Flaches Bankdr\u00fccken<\/a> \u2013 4 s\u00e9ries x 8-10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/aberturas-cabos\/\">Crossover<\/a> \u2013 4 s\u00e9ries x 8-10 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><strong>Quinta-Feira \u2013 Quadriceps<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-extension\/\">Beinverl\u00e4ngerung<\/a> \u2013 4 s\u00e9ries x 8-10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento-frontal\/\" data-schema-attribute=\"\">Frontkniebeuge<\/a> \u2013 4 s\u00e9ries x 8-10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/prensa\/\">Dr\u00fccken Sie<\/a> \u2013 3 S\u00e4tze x 8-10 Wiederholungen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/\">Hocken<\/a> \u2013 3 S\u00e4tze x 8-10 Wiederholungen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/lunges\/\">Ausfallschritte mit Kurzhanteln im Gange<\/a> \u2013 4 s\u00e9ries x 8-10 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><strong>Sexta-Feira \u2013 Cardio<\/strong><\/h2>\n<ul>\n<li>20 Minuten <a href=\"https:\/\/ginasiovirtual.com\/treino-hiit\/\">HIIT<\/a><\/li>\n<\/ul>\n<h1 style=\"text-align: center;\"><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/11059650_480827172074565_4092280237158918810_o.jpg\"><img decoding=\"async\" class=\"aligncenter wp-image-11751 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/11059650_480827172074565_4092280237158918810_o.jpg\" alt=\"Trainingsplan von Viktor Simkin\" width=\"1280\" height=\"853\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/11059650_480827172074565_4092280237158918810_o.jpg 1280w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/11059650_480827172074565_4092280237158918810_o-300x200.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/11059650_480827172074565_4092280237158918810_o-768x512.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/11059650_480827172074565_4092280237158918810_o-1024x682.jpg 1024w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/11059650_480827172074565_4092280237158918810_o-600x400.jpg 600w\" sizes=\"(max-width: 1280px) 100vw, 1280px\" \/><\/a><\/h1>\n<h2 style=\"text-align: center;\"><strong>S\u00e1bado \u2013 Bra\u00e7os<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/extensao-tricep-maquina\/\">Extens\u00e3o de tr\u00edceps com pega em V<\/a> \u2013 4 s\u00e9ries x 8-10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-pega-curta\/\">Bankdr\u00fccken mit kurzem Griff<\/a> \u2013 4 s\u00e9ries x 8-10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/extensao-tricep-maquina\/\">Extens\u00e3o de tr\u00edceps com corda<\/a> \u2013 4 s\u00e9ries x 8-10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/tricep-a-testa-barra\/\">Trizeps mit Langhantel zur Stirn<\/a> \u2013 4 s\u00e9ries x 8-10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/curl-bicep-barra\/\">Curl mit Stange<\/a> \u2013 4 s\u00e9ries x 8-10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/curl-martelo\/\" data-schema-attribute=\"\">Hammercurl<\/a> \u2013 4 s\u00e9ries x 8-10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/curl-bicep-halter\/\">Curl com halteres em p\u00e9<\/a> \u2013 4 s\u00e9ries x 8-10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/curl-com-barra-nos-cabos.jpeg\">Curl mit Langhantel am Kabelzug<\/a> \u2013 4 s\u00e9ries x 8-10 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><strong>Domingo \u2013 Isquiotibiais e g\u00e9meos (Manh\u00e3)<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/peso-morto-romeno-com-barra\/\" data-schema-attribute=\"\">Rum\u00e4nisches Eigengewicht<\/a> \u2013 4 s\u00e9ries x 8-10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-curl\/\">Beinbeuger<\/a> \u2013 4 s\u00e9ries x 8-10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/extensao-de-gemeos-em-pe-com-halteres\/\" data-schema-attribute=\"\">Wadenheben im Stehen<\/a> \u2013 4 s\u00e9ries x 8-10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacao-de-gemeos-em-maquina-sentado\/\" data-schema-attribute=\"\">Eleva\u00e7\u00e3o de g\u00e9meos sentado<\/a> \u2013 4 s\u00e9ries x 8-10 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><strong>Domingo \u2013 Trap\u00e9zios e Ombros (Tarde\/noite)<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/shrugs-com-barra\/\" data-schema-attribute=\"\">Langhantel schrumpft<\/a> \u2013 4 s\u00e9ries x 8-10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/encolhimento-com-halteres-1.jpg\">Hantel zuckt mit den Schultern<\/a> \u2013 4 s\u00e9ries x 8-10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-militar\/\">Milit\u00e4rpresse<\/a> \u2013 4 s\u00e9ries x 8-10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-alta\/\">Hohe Reihe<\/a> \u2013 4 s\u00e9ries x 8-10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/peck-deck-invertido.jpg\">Umgekehrtes Peck-Deck<\/a> \u2013 4 s\u00e9ries x 8-10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/laterais-halter\/\">Seiten<\/a> \u2013 4 s\u00e9ries x 8-10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/posteriores-1.jpg\">Hintere<\/a> \u2013 4 s\u00e9ries x 8-10 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<h1 style=\"text-align: center;\"><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/simkin-treino.jpg\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-11753\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/simkin-treino.jpg\" alt=\"Simkin-Training\" width=\"1038\" height=\"752\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/simkin-treino.jpg 1038w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/simkin-treino-300x217.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/simkin-treino-768x556.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/simkin-treino-600x435.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/07\/simkin-treino-1024x742.jpg 1024w\" sizes=\"(max-width: 1038px) 100vw, 1038px\" \/><\/a><\/h1>\n<h2 style=\"text-align: center;\"><strong>Erg\u00e4nzungen<\/strong><\/h2>\n<p><span style=\"text-decoration: underline;\"><strong>Os cinco suplementos favoritos deste atleta s\u00e3o os seguintes.<\/strong><\/span><\/p>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/guia-completo-sobre-bcaas\/\">BCAAs<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/glutamina-guia-completo\/\">Glutamin<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/tudo-sobre-whey-protein\/\">Molkenprotein<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/o-que-e\/multivitaminico\/\">Multivitamin<\/a><\/li>\n<li>Omega 3<\/li>\n<\/ul>\n<hr \/>\n<ul>\n<li><span style=\"text-decoration: underline;\"><strong>Sozialen Medien<\/strong><\/span><\/li>\n<li>Viktor Simkin Instagram<\/li>\n<li><a href=\"https:\/\/www.facebook.com\/simkinpro\" target=\"_blank\" rel=\"noopener noreferrer\">Facebook Viktor Simkin<\/a><\/li>\n<\/ul>\n<ul>\n<li><span style=\"text-decoration: underline;\"><strong>Quellen<\/strong><\/span><\/li>\n<li><em>Informa\u00e7\u00e3o retirada do website simplyshredded.com e Facebook oficial do atleta.<\/em><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Fica a conhecer o plano de treino do atleta Viktor Simkin O Viktor Simkin \u00e9 um\u00a0jovem atleta Russo que compete na categoria de Bodybuilding Cl\u00e1ssico. [&hellip;]<\/p>\n","protected":false},"author":1218,"featured_media":11749,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_titles_title":"Plano de Treino Intenso de Viktor Simkin","_seopress_titles_desc":"O plano de treino completo do atleta Viktor Simkin da categoria de Bodybuilding cl\u00e1ssico e tamb\u00e9m a sua 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