{"id":7414,"date":"2015-04-02T16:31:28","date_gmt":"2015-04-02T16:31:28","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=7414"},"modified":"2021-04-14T08:25:36","modified_gmt":"2021-04-14T07:25:36","slug":"logan-franklin-trainingsplan","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/de\/logan-franklin-plano-de-treino\/","title":{"rendered":"Logan Franklin \u2013 Trainingsplan"},"content":{"rendered":"<h1><strong>Informieren Sie sich \u00fcber den Trainingsplan des Athleten Logan Franklin<\/strong><\/h1>\n<p>O plano de treino do Logan Franklin \u00e9 feito cinco vezes por semana, descansando \u00e0 quinta-feira e ao domingo. O treino de pernas \u00e9 feito duas vezes por semana, tal como o de ombro, em que d\u00e1 maior enfoque \u00e1 por\u00e7\u00e3o m\u00e9dia na ter\u00e7a-feira.<\/p>\n<p>Faz normalmente entre 3 a 4 s\u00e9ries por exerc\u00edcio e n\u00e3o tem nenhum n\u00famero fixo de repeti\u00e7\u00f5es,\u00a0variando normalmente entre as 12-15 reps, excepto alguns movimentos.<\/p>\n<p>Caso n\u00e3o conhe\u00e7as algum exerc\u00edcio, basta clicares em no nome para teres acesso a uma imagem ilustrativa do mesmo.<\/p>\n<p><strong>Entdecken Sie den Trainingsplan von Logan Franklin.<\/strong><\/p>\n<h1 style=\"text-align: center;\"><strong>Segunda-feira \u2013 Peito e biceps<\/strong><\/h1>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/press-inclinado-smith.jpg\">Schr\u00e4gpresse auf Smith<\/a> \u2013 4 s\u00e9ries x 15-12-10-10 repeti\u00e7\u00f5es<\/li>\n<li><a title=\"Schr\u00e4ge \u00d6ffnungen\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/aberturas-inclinadas\/\"  rel=\"noopener noreferrer\">Schr\u00e4ge \u00d6ffnungen<\/a> \u2013 3 S\u00e4tze x 12-15 Wiederholungen<\/li>\n<li><a title=\"Flaches Bankdr\u00fccken\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-plano\/\"  rel=\"noopener noreferrer\">Flaches Bankdr\u00fccken<\/a> \u2013 3 S\u00e4tze x 12-15 Wiederholungen<\/li>\n<li><a title=\"Mittel\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/fundos\/\"  rel=\"noopener noreferrer\">Mittel<\/a> \u2013 2 s\u00e9ries x 12-15 repeti\u00e7\u00f5es<\/li>\n<li><a title=\"Kabel\u00f6ffnungen\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/aberturas-cabos\/\"  rel=\"noopener noreferrer\">Crossover<\/a> \u2013 2 s\u00e9ries x 12-15 repeti\u00e7\u00f5es<\/li>\n<li><a title=\"Bizeps-Barcurl\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/curl-bicep-barra\/\"  rel=\"noopener noreferrer\">Curl mit Stange<\/a> \u2013 4 s\u00e9ries x 20-15-15-12 repeti\u00e7\u00f5es<\/li>\n<li><a title=\"Bizepshalter-Konzentrat\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/bicep-halter-concentrado\/\"  rel=\"noopener noreferrer\">Konzentrierter Hantelcurl<\/a> \u2013 3 S\u00e4tze x 12-15 Wiederholungen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/curl-barra-z-maq.jpg\">Curl com barra em Z na m\u00e1quina<\/a> \u2013 3 S\u00e4tze x 12-15 Wiederholungen<\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/logan-franklin-2.jpg\"><img fetchpriority=\"high\" decoding=\"async\" class=\"size-full wp-image-7417 aligncenter\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/logan-franklin-2.jpg\" alt=\"Logan Franklin 2\" width=\"1024\" height=\"768\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/logan-franklin-2.jpg 1024w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/logan-franklin-2-300x225.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/logan-franklin-2-768x576.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/logan-franklin-2-16x12.jpg 16w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/logan-franklin-2-20x15.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/logan-franklin-2-610x458.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/logan-franklin-2-600x450.jpg 600w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/p>\n<h1 style=\"text-align: center;\"><strong>Ter\u00e7a-feira \u2013 Pernas e ombros<\/strong><\/h1>\n<ul>\n<li><a title=\"Beinverl\u00e4ngerung\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-extension\/\"  rel=\"noopener noreferrer\">Beinverl\u00e4ngerung<\/a> \u2013 4 s\u00e9ries x 20-30 repeti\u00e7\u00f5es<\/li>\n<li><a title=\"Hocken\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/\"  rel=\"noopener noreferrer\">Hocken<\/a> \u2013 3 s\u00e9ries x 15-20 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/lunges-barra.png\">Ausfallschritte mit der Langhantel gehen<\/a> \u2013 3 s\u00e9ries x 45 metros<\/li>\n<li><a title=\"Beinbeuger\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-curl\/\"  rel=\"noopener noreferrer\">Beinbeuger<\/a> \u2013 5 s\u00e9ries x 20-20-20-15-12 repeti\u00e7\u00f5es<\/li>\n<li><a title=\"Halfterseiten\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/laterais-halter\/\"  rel=\"noopener noreferrer\">Seitliche \u00dcbungen mit Hanteln im Sitzen<\/a> \u2013 5 s\u00e9ries x 20-15-15-12-12 repeti\u00e7\u00f5es<\/li>\n<li><a title=\"Hohe Reihe\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-alta\/\"  rel=\"noopener noreferrer\">Hantel-\u00dcberkopfrudern<\/a> \u2013 3 S\u00e4tze x 12-15 Wiederholungen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/laterais-cabo.jpg\">Seiten mit Kabel<\/a> \u2013 3 S\u00e4tze x 12-15 Wiederholungen<\/li>\n<\/ul>\n<p style=\"text-align: center;\">\n<h1 style=\"text-align: center;\"><strong>Quarta-feira \u2013 Costas e\u00a0<\/strong><strong>Trizeps<\/strong><\/h1>\n<ul>\n<li><a title=\"Erhebungen\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacoes\/\"  rel=\"noopener noreferrer\">Erhebungen<\/a> \u2013 3 S\u00e4tze x 15 Wiederholungen<\/li>\n<li><a title=\"T-Reihe\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-t\/\"  rel=\"noopener noreferrer\">Remada T com barra ol\u00edmpica<\/a> \u2013 4 s\u00e9ries x 10-15 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/peso-morto-rack.jpg\">Eigengewicht im K\u00e4fig<\/a> \u2013 3 S\u00e4tze x 8-12 Wiederholungen<\/li>\n<li><a title=\"Langhantelrudern\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-com-barra\/\"  rel=\"noopener noreferrer\">Langhantelrudern<\/a> \u2013 4 s\u00e9ries x 10-15 repeti\u00e7\u00f5es<\/li>\n<li><a title=\"Maschinelle Sitzreihe\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-sentada-maquina\/\"  rel=\"noopener noreferrer\">Rudern auf dem Ger\u00e4t<\/a> \u2013 3 S\u00e4tze x 15 Wiederholungen<\/li>\n<li><a title=\"Pulldown-Maschine\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/pulldown-maquina\/\"  rel=\"noopener noreferrer\">Pulldown mit Dreiecksgriff<\/a> \u2013 4 S\u00e4tze x 12-20 Wiederholungen<\/li>\n<li><a title=\"Bankdr\u00fccken mit kurzem Griff\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-pega-curta\/\"  rel=\"noopener noreferrer\">Bankdr\u00fccken mit kurzem Griff<\/a> \u2013 4 s\u00e9ries x 10-15 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/extensao-tricep-cabe.png\">Extens\u00e3o de tricep com halteres sob a cabe\u00e7a<\/a> \u2013 4 S\u00e4tze x 12-15 Wiederholungen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/kickback-tricep.jpg\">Hantelr\u00fcckschlag<\/a> \u2013 3 S\u00e4tze x 15 Wiederholungen<\/li>\n<li><a title=\"Trizeps-Streckger\u00e4t\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/extensao-tricep-maquina\/\"  rel=\"noopener noreferrer\">Trizeps-Extension an der Maschine<\/a> \u2013 3 S\u00e4tze x 15 Wiederholungen<\/li>\n<\/ul>\n<h1 style=\"text-align: center;\"><strong>Donnerstag<\/strong><\/h1>\n<ul>\n<li>Ausruhen<\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/logan-franklin-3.jpg\"><img decoding=\"async\" class=\"aligncenter wp-image-7419 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/logan-franklin-3.jpg\" alt=\"Logan Franklin Trainingsplan\" width=\"1024\" height=\"768\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/logan-franklin-3.jpg 1024w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/logan-franklin-3-300x225.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/logan-franklin-3-768x576.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/logan-franklin-3-16x12.jpg 16w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/logan-franklin-3-610x458.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/logan-franklin-3-600x450.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/logan-franklin-3-20x15.jpg 20w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/p>\n<h1 style=\"text-align: center;\"><strong>Sexta-feira \u2013 Ombros<\/strong><\/h1>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/encolhimento-barra1.jpg\">Langhantel schrumpft<\/a> \u2013 4 s\u00e9ries x 10-15 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/encolhimento-halter1.jpg\">Hantel zuckt mit den Schultern<\/a> \u2013 3 S\u00e4tze x 12-15 Wiederholungen<\/li>\n<li><a title=\"Halfterseiten\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/laterais-halter\/\"  rel=\"noopener noreferrer\">Seitliche \u00dcbungen mit Hanteln im Sitzen<\/a> \u2013 5 s\u00e9ries x 12-15 repeti\u00e7\u00f5es<\/li>\n<li><a title=\"Milit\u00e4rpresse\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-militar\/\"  rel=\"noopener noreferrer\">Milit\u00e4rpresse<\/a> \u2013 4 S\u00e4tze x 12 Wiederholungen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/posteriores-halter.jpg\">Kniesehnen mit Kurzhanteln<\/a> \u2013 4 S\u00e4tze x 12-15 Wiederholungen<\/li>\n<li><a title=\"Hohe Reihe\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-alta\/\"  rel=\"noopener noreferrer\">Hantel-\u00dcberkopfrudern<\/a> \u2013 4 S\u00e4tze x 12-15 Wiederholungen<\/li>\n<\/ul>\n<h1 style=\"text-align: center;\"><strong>S\u00e1bado \u2013 Pernas<\/strong><\/h1>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/peso-morto-perna-esticada1.jpg\">Kreuzheben mit gestreckten Beinen mit Kurzhanteln<\/a> \u2013 4 s\u00e9ries x 15-20 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/leg-curl-sentado1.png\">Beinbeuger im Sitzen<\/a> \u2013 3 S\u00e4tze x 15 Wiederholungen<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/lunges-barra.png\">Ausfallschritte mit der Langhantel gehen<\/a> \u2013 3 s\u00e9ries x 45 metros<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/abductores.jpg\">Entf\u00fchrer<\/a> \u2013 3 s\u00e9ries x 40 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<h1 style=\"text-align: center;\"><strong>Sonntag<\/strong><\/h1>\n<ul>\n<li>Ausruhen<\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/logan-franklin4.jpg\"><img decoding=\"async\" class=\"aligncenter wp-image-7421\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/logan-franklin4.jpg\" alt=\"Logan Franklin-Training\" width=\"1500\" height=\"1083\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/logan-franklin4.jpg 1320w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/logan-franklin4-300x217.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/logan-franklin4-768x554.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/logan-franklin4-1300x939.jpg 1300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/logan-franklin4-18x12.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/logan-franklin4-600x433.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/logan-franklin4-610x440.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/logan-franklin4-20x14.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/logan-franklin4-1024x739.jpg 1024w\" sizes=\"(max-width: 1500px) 100vw, 1500px\" \/><\/a><\/p>\n<p><a href=\"https:\/\/www.facebook.com\/LoganFranklinOfficial?fref=ts\" target=\"_blank\" rel=\"noopener noreferrer\">Facebook Logan Franklin<\/a><\/p>\n<p>Instagram Logan Franklin<\/p>\n<p>Informationen von der Website simplyshredded.com<\/p>","protected":false},"excerpt":{"rendered":"<p>Fica a conhecer o plano de treino do atleta Logan Franklin O plano de treino do Logan Franklin \u00e9 feito cinco vezes por semana, descansando [&hellip;]<\/p>\n","protected":false},"author":1218,"featured_media":7415,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"Plano de Treino Logan Franklin: Detalhes Semanais","_seopress_titles_desc":"Descobre o treino de Logan Franklin: 5 dias por semana, foco em pernas e ombros. S\u00e9ries e reps vari\u00e1veis, com imagens ilustrativas.","_seopress_robots_index":"","_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[86],"tags":[205],"class_list":["post-7414","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-planos-de-treino","tag-logan-franklin"],"featured_image_src":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/Logan-Franklin-scaled-1300x867.jpg","blog_images":{"medium":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/Logan-Franklin-scaled-300x200.jpg","large":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/Logan-Franklin-scaled-1300x867.jpg"},"ams_acf":[],"jetpack_featured_media_url":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/Logan-Franklin-scaled.jpg","spectra_custom_meta":{"_edit_lock":["1495657176:1"],"_edit_last":["1"],"_thumbnail_id":["7415"],"tie_sidebar_pos":["default"],"tie_post_head":["thumb"],"tie_post_slider":["4957"],"_yoast_wpseo_focuskw":["logan franklin"],"_yoast_wpseo_linkdex":["90"],"custom_total_hits":["000000559"],"_oembed_99ea37b67ada994a52edc36452e1a246":["{{unknown}}"],"_oembed_d92a37a0a8d1000b72e33879fee15870":["{{unknown}}"],"_oembed_3398339460001c31ff3804c52ef61eea":["{{unknown}}"],"_yoast_wpseo_focuskw_text_input":["logan franklin"],"_yoast_wpseo_content_score":["90"],"_jetpack_dont_email_post_to_subs":["1"],"_yoast_wpseo_primary_category":[""],"ampforwp_custom_content_editor":[""],"ampforwp_custom_content_editor_checkbox":[null],"ampforwp-amp-on-off":["default"],"taq_review_style":["stars"],"jnh_switched_jarida":["yes"],"tie_views":["10056"],"_yst_prominent_words_version":["1"],"_facebook_shares":["0"],"_pinterest_shares":["0"],"_google_plus_shares":["0"],"_twitter_shares":["0"],"_linkedin_shares":["0"],"_total_shares":["0"],"swp_cache_timestamp":["442925"],"ilj_linkdefinition":["a:1:{i:0;s:14:\"logan franklin\";}"],"_metaseo_metatitle":["Logan Franklin - 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