{"id":13143,"date":"2017-01-25T20:55:38","date_gmt":"2017-01-25T20:55:38","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=13143"},"modified":"2021-05-20T02:41:06","modified_gmt":"2021-05-20T01:41:06","slug":"lauren-simpson-training-plan-and-diet","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/en\/lauren-simpson-plano-de-treino-e-dieta\/","title":{"rendered":"Lauren Simpson, the workout plan and diet"},"content":{"rendered":"<h2><strong>Athlete Lauren Simpson&#039;s workout and diet plan<\/strong><\/h2>\n<p><!--more--><\/p>\n\n<p>A Lauren Simpson \u00e9 uma atleta\u00a0e modelo australiana, com 1,70m e aproximadamente 60kg.<\/p>\n<p>Treina seis vezes por semana, variando bastante o n\u00famero de repeti\u00e7\u00f5es entre exerc\u00edcios, e dando uma maior aten\u00e7\u00e3o aos membros inferiores.<\/p>\n<p>Faz seis refei\u00e7\u00f5es por dia, todas elas com prote\u00edna de qualidade, e utiliza fontes de hidratos de carbono e gorduras\u00a0bastante ricas nutricionalmente.<\/p>\n<p>No final encontras ainda a sua suplementa\u00e7\u00e3o.<\/p>\n<p>Caso n\u00e3o conhe\u00e7as algum exerc\u00edcio, basta clicares em cima do nome para teres acesso a uma imagem do mesmo.<\/p>\n<h2 style=\"text-align: center;\"><strong>Segunda-Feira &#8211; Pernas<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/\"  rel=\"noopener noreferrer\">Squat<\/a> &#8211; 5 s\u00e9ries x 5 repeti\u00e7\u00f5es (supers\u00e9rie)<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-curl\/\"  rel=\"noopener noreferrer\">Leg Curl<\/a> &#8211; 5 s\u00e9ries x 5 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/lunges\/\"  rel=\"noopener noreferrer\">Lunges<\/a> \u2013 4 sets x 10 reps<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/kickback-na-maquina.png\"  rel=\"noopener noreferrer\">Kickback na m\u00e1quina<\/a> \u2013 4 sets x 12 reps<\/li>\n<\/ul>\n<p style=\"text-align: center;\"><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-5.jpg\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-13170 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-5.jpg\" alt=\"Lauren Simpson workout and diet plan\" width=\"960\" height=\"677\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-5.jpg 960w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-5-300x212.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-5-768x542.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-5-20x14.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-5-600x423.jpg 600w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><strong>Ter\u00e7a-Feira &#8211; Costas e ombros<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/press-de-ombro-com-barra-sentado-1.jpg\"  rel=\"noopener noreferrer\">Seated Barbell Shoulder Press<\/a> &#8211; 6 s\u00e9ries x 6-8 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacoes-pega-curta\/\"  rel=\"noopener noreferrer\">Eleva\u00e7\u00f5es com pega neutra<\/a> &#8211; 4 s\u00e9ries x 4-6 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/pulldown-maquina\/\"  rel=\"noopener noreferrer\">Pulldown<\/a> \u2013 4 sets x 12-15 reps<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/arnold-press\/\"  rel=\"noopener noreferrer\">Press Arnold<\/a> &#8211; 4 s\u00e9ries x 4-6 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/posteriores-em-banco-inclinado.jpg\"  rel=\"noopener noreferrer\">Hind legs on inclined bench<\/a> \u2013 4 sets x 12-15 reps<\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><strong>Quarta-Feira &#8211; Gl\u00fateos e isquiotibiais<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/peso-morto-sumo.jpg\"  rel=\"noopener noreferrer\">Juice dead weight<\/a> \u2013 4 sets x 10-12 reps<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/eleva\u00e7\u00e3o-quadril.jpg\"  rel=\"noopener noreferrer\">Eleva\u00e7\u00e3o do quadril com barra<\/a> \u2013 4 sets x 10-12 reps<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/peso-morto-pernas-esticadas.jpg\"  rel=\"noopener noreferrer\">Deadlift with straight legs<\/a> \u2013 4 sets x 10-12 reps<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-curl\/\"  rel=\"noopener noreferrer\">Leg Curl<\/a> \u2013 4 sets x 10-12 reps<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lunges-cruzado.jpg\"  rel=\"noopener noreferrer\">Cross Lunges<\/a> \u2013 4 sets x 12 reps<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/kickback-com-cabo-1.jpg\"  rel=\"noopener noreferrer\">Cable kickback<\/a> \u2013 3 sets x 12-15 reps<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/abdutores.jpg\"  rel=\"noopener noreferrer\">Abductors<\/a> &#8211; 3 s\u00e9ries x 25 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<p style=\"text-align: center;\"><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-6.jpg\"><img decoding=\"async\" class=\"aligncenter wp-image-13172 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-6.jpg\" alt=\"lauren simpson workout plan\" width=\"747\" height=\"747\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-6.jpg 747w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-6-150x150.jpg 150w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-6-300x300.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-6-600x600.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-6-70x70.jpg 70w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-6-20x20.jpg 20w\" sizes=\"(max-width: 747px) 100vw, 747px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><strong>Quinta-Feira &#8211; Peito e bra\u00e7os<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-plano\/\"  rel=\"noopener noreferrer\">Flat bench press<\/a> &#8211; 6 s\u00e9ries x 6-8 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/curl-bicep-barra\/\"  rel=\"noopener noreferrer\">Barbell bicep curl<\/a> \u2013 4 sets x 6-8 reps<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/curl-martelo-inclinado.jpg\"  rel=\"noopener noreferrer\">Inclined hammer curl<\/a> \u2013 4 sets x 12-15 reps<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/extensao-tricep-halter.jpg\"  rel=\"noopener noreferrer\">Dumbbell tricep extension<\/a> \u2013 4 sets x 6-8 reps<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/extensao-tricep-maquina\/\"  rel=\"noopener noreferrer\">Extens\u00e3o de tricep na m\u00e1quina com corda<\/a> \u2013 4 sets x 12-15 reps<\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><strong>Sexta-Feira &#8211; Quadr\u00edceps e g\u00e9meos<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/\"  rel=\"noopener noreferrer\">Squat<\/a> \u2013 4 sets x 10-12 reps<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/prensa\/\"  rel=\"noopener noreferrer\">Prensa com p\u00e9s juntos<\/a> \u2013 4 sets x 10-12 reps<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lunges-com-barra.jpg\"  rel=\"noopener noreferrer\">Barbell Lunges<\/a> \u2013 4 sets x 10-12 reps<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/agachamento-sissy.jpg\"  rel=\"noopener noreferrer\">Sissy squat (with disc)<\/a> \u2013 4 sets x 10-12 reps<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-extension\/\"  rel=\"noopener noreferrer\">Leg Extensions<\/a> \u2013 4 sets x 10-12 reps<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/lunges\/\"  rel=\"noopener noreferrer\">Walking dumbbell lunges<\/a> &#8211; 3 s\u00e9ries x 10-12 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/eleva\u00e7\u00e3o-de-gemeos-em-p\u00e9.jpg\"  rel=\"noopener noreferrer\">Standing calf raise<\/a> \u2013 3 sets x 12-15 reps<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/gemeos-sentado.jpg\"  rel=\"noopener noreferrer\">Seated calf raise<\/a> \u2013 3 sets x 12-15 reps<\/li>\n<\/ul>\n<p style=\"text-align: center;\"><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-7.jpg\"><img decoding=\"async\" class=\"aligncenter wp-image-13174 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-7.jpg\" alt=\"lauren simpson workout plan and diet\" width=\"880\" height=\"585\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-7.jpg 880w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-7-300x199.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-7-768x511.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-7-600x399.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-7-20x13.jpg 20w\" sizes=\"(max-width: 880px) 100vw, 880px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><strong>S\u00e1bado &#8211; Costas e ombros<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-militar\/\"  rel=\"noopener noreferrer\">Barbell Shoulder Press<\/a> &#8211; 6 s\u00e9ries x 6-8 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacoes\/\"  rel=\"noopener noreferrer\">Elevations<\/a> \u2013 4 sets x 6-8 reps<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/pulldown-maquina\/\"  rel=\"noopener noreferrer\">Pulldown with short grip<\/a> \u2013 4 sets x 12-15 reps<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/laterais-sentado.jpg\"  rel=\"noopener noreferrer\">Sides on the bench<\/a> \u2013 4 sets x 6-8 reps<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/posteriores-inclinado-1.jpg\"  rel=\"noopener noreferrer\">Hind legs bent on the bench<\/a> \u2013 4 sets x 12-15 reps<\/li>\n<\/ul>\n<p>Ao domingo n\u00e3o h\u00e1 treino com pesos, mas normalmente d\u00e1 uma caminhada para recuperar.<\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-90.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-13180 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-90.jpg\" alt=\"lauren simpson workout plan and diet\" width=\"960\" height=\"960\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-90.jpg 960w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-90-150x150.jpg 150w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-90-300x300.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-90-768x768.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-90-20x20.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-90-70x70.jpg 70w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-90-600x600.jpg 600w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><strong>Food<\/strong><\/h2>\n<p>A dieta utilizada por esta atleta \u00e9 a seguinte.<\/p>\n<ul>\n<li><strong>Meal 1<\/strong><\/li>\n<li>Egg Whites<\/li>\n<li>Oat<\/li>\n<li>Honey<\/li>\n<\/ul>\n<ul>\n<li><strong>Meal 2<\/strong><\/li>\n<li>Protein<\/li>\n<li>Blueberries<\/li>\n<\/ul>\n<ul>\n<li><strong>Meal 3<\/strong><\/li>\n<li>Lose<\/li>\n<li>Sweet potato<\/li>\n<\/ul>\n<ul>\n<li><strong>Meal 4<\/strong><\/li>\n<li>Chicken breast<\/li>\n<li>Vegetables<\/li>\n<li>Nuts<\/li>\n<\/ul>\n<ul>\n<li><strong>Meal 5<\/strong><\/li>\n<li>Carne picada de per\u00fa<\/li>\n<li>Sweet potato<\/li>\n<li>Ab\u00f3bora<\/li>\n<li>Spinach<\/li>\n<li>Avocado<\/li>\n<\/ul>\n<ul>\n<li><strong>Meal 6<\/strong><\/li>\n<li>Protein<\/li>\n<li>Am\u00eandoas<\/li>\n<\/ul>\n<p style=\"text-align: center;\"><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-9.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-13176 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-9.jpg\" alt=\"lauren simpson workout plan and diet\" width=\"960\" height=\"960\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-9.jpg 960w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-9-150x150.jpg 150w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-9-300x300.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-9-768x768.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-9-70x70.jpg 70w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-9-600x600.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-9-20x20.jpg 20w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><strong>Supplements<\/strong><\/h2>\n<p>Por fim, os suplementos utilizados pela Lauren Simpson est\u00e3o em baixo.<\/p>\n<ul>\n<li>Probi\u00f3ticos<\/li>\n<li>Digestive enzymes<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/o-que-e\/multivitaminico\/\"  rel=\"noopener noreferrer\">Multivitamin<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/guia-completo-sobre-bcaas\/\"  rel=\"noopener noreferrer\">BCAA&#039;s<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/tudo-sobre-whey-protein\/\"  rel=\"noopener noreferrer\">Whey Protein<\/a><\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/toda-a-verdade-sobre-o-zma\/\"  rel=\"noopener noreferrer\">Magn\u00e9sio<\/a><\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-40.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-13178 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-40.jpg\" alt=\"lauren simpson workout\" width=\"960\" height=\"640\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-40.jpg 960w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-40-300x200.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-40-768x512.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-40-20x13.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/12\/lauren-simpson-40-600x400.jpg 600w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<ul>\n<li><a href=\"https:\/\/www.laurensimpsonfitness.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">Lauren Simpson website<\/a><\/li>\n<\/ul>\n<ul>\n<li><strong>Sources:<\/strong> Social media, website and interview simplyshredded.com<\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Athlete Lauren Simpson&#039;s workout and diet plan<\/p>","protected":false},"author":1218,"featured_media":13846,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_titles_title":"Lauren Simpson: Plano de Treino e Dieta Completa","_seopress_titles_desc":"Descobre o plano de treino e a dieta da atleta Lauren Simpson para potenciar os teus resultados. Treina 6x por semana com foco em membros 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Schema optimized by Schema Pro --><script type=\"application\/ld+json\">[]<\/script><!-- \/ Schema optimized by Schema Pro --><!-- Schema optimized by Schema Pro --><script type=\"application\/ld+json\">{\"@context\":\"https:\/\/schema.org\",\"@type\":\"Review\",\"reviewBody\":\"O plano de treino e dieta da atleta Lauren Simpson\\r\\n\\r\\n\\r\\n    \\n        Conte\u00fado                    \\n                esconder\\n            \\n            \\n\\n        \\n                    1)\\n                Segunda-Feira \u2013 Pernas\\n    \\n        \\n                    2)\\n                Ter\u00e7a-Feira \u2013 Costas e ombros\\n    \\n        \\n                    3)\\n                Quarta-Feira \u2013 Gl\u00fateos e isquiotibiais\\n    \\n        \\n                    4)\\n                Quinta-Feira \u2013 Peito e bra\u00e7os\\n    \\n        \\n                    5)\\n                Sexta-Feira \u2013 Quadr\u00edceps e g\u00e9meos\\n    \\n        \\n                    6)\\n                S\u00e1bado \u2013 Costas e ombros\\n    \\n        \\n                    7)\\n                Alimenta\u00e7\u00e3o\\n    \\n        \\n                    8)\\n                Suplementos\\n    \\n        \\n                    9)\\n                Subscreve a newsletter do ginasiovirtual.com\\n    \\n        \\n                    10)\\n                Subscri\u00e7\u00e3o efectuada com sucesso.\\n    \\n    \\n\\r\\n\\r\\nA Lauren Simpson \u00e9 uma atleta\u00a0e modelo australiana, com 1,70m e aproximadamente 60kg.\\r\\n\\r\\nTreina seis vezes por semana, variando bastante o n\u00famero de repeti\u00e7\u00f5es entre exerc\u00edcios, e dando uma maior aten\u00e7\u00e3o aos membros inferiores.\\r\\n\\r\\nFaz seis refei\u00e7\u00f5es por dia, todas elas com prote\u00edna de qualidade, e utiliza fontes de hidratos de carbono e gorduras\u00a0bastante ricas nutricionalmente.\\r\\n\\r\\nNo final encontras ainda a sua suplementa\u00e7\u00e3o.\\r\\n\\r\\nCaso n\u00e3o conhe\u00e7as algum exerc\u00edcio, basta clicares em cima do nome para teres acesso a uma imagem do mesmo.\\r\\nSegunda-Feira - Pernas\\r\\n\\r\\n \\tAgachamento - 5 s\u00e9ries x 5 repeti\u00e7\u00f5es (supers\u00e9rie)\\r\\n \\tLeg Curl - 5 s\u00e9ries x 5 repeti\u00e7\u00f5es\\r\\n \\tLunges - 4 s\u00e9ries x 10 repeti\u00e7\u00f5es\\r\\n \\tKickback na m\u00e1quina - 4 s\u00e9ries x 12 repeti\u00e7\u00f5es\\r\\n\\r\\n\\r\\n\\r\\nTer\u00e7a-Feira - Costas e ombros\\r\\n\\r\\n \\tPress de ombro com barra sentado - 6 s\u00e9ries x 6-8 repeti\u00e7\u00f5es\\r\\n \\tEleva\u00e7\u00f5es com pega neutra - 4 s\u00e9ries x 4-6 repeti\u00e7\u00f5es\\r\\n \\tPulldown - 4 s\u00e9ries x 12-15 repeti\u00e7\u00f5es\\r\\n \\tPress Arnold - 4 s\u00e9ries x 4-6 repeti\u00e7\u00f5es\\r\\n \\tPosteriores em banco inclinado - 4 s\u00e9ries x 12-15 repeti\u00e7\u00f5es\\r\\n\\r\\nQuarta-Feira - Gl\u00fateos e isquiotibiais\\r\\n\\r\\n \\tPeso-morto sumo - 4 s\u00e9ries x 10-12 repeti\u00e7\u00f5es\\r\\n \\tEleva\u00e7\u00e3o do quadril com barra - 4 s\u00e9ries x 10-12 repeti\u00e7\u00f5es\\r\\n \\tPeso-morto com pernas esticadas - 4 s\u00e9ries x 10-12 repeti\u00e7\u00f5es\\r\\n \\tLeg Curl - 4 s\u00e9ries x 10-12 repeti\u00e7\u00f5es\\r\\n \\tLunges cruzados - 4 s\u00e9ries x 12 repeti\u00e7\u00f5es\\r\\n \\tKickback com cabo - 3 s\u00e9ries x 12-15 repeti\u00e7\u00f5es\\r\\n \\tAbdutores - 3 s\u00e9ries x 25 repeti\u00e7\u00f5es\\r\\n\\r\\n\\r\\n\\r\\nQuinta-Feira - Peito e bra\u00e7os\\r\\n\\r\\n \\tSupino plano - 6 s\u00e9ries x 6-8 repeti\u00e7\u00f5es\\r\\n \\tCurl de bicep com barra - 4 s\u00e9ries x 6-8 repeti\u00e7\u00f5es\\r\\n \\tCurl martelo inclinado - 4 s\u00e9ries x 12-15 repeti\u00e7\u00f5es\\r\\n \\tExtens\u00e3o de tricep com halter - 4 s\u00e9ries x 6-8 repeti\u00e7\u00f5es\\r\\n \\tExtens\u00e3o de tricep na m\u00e1quina com corda - 4 s\u00e9ries x 12-15 repeti\u00e7\u00f5es\\r\\n\\r\\nSexta-Feira - Quadr\u00edceps e 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