{"id":3928,"date":"2014-12-08T21:07:58","date_gmt":"2014-12-08T21:07:58","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=3928"},"modified":"2017-01-19T04:05:05","modified_gmt":"2017-01-19T04:05:05","slug":"training-upperlower-plan","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/en\/plano-treino-upperlower\/","title":{"rendered":"Upper\/Lower training plan"},"content":{"rendered":"<h2><strong>Upper\/lower training plan with 4 weekly workouts<\/strong><\/h2>\n<p><!--more--><\/p>\n<p>Existem v\u00e1rias maneiras de dividir o treino e o m\u00e9todo upper\/lower \u00e9 uma delas.<\/p>\n<p>In this routine, training is subdivided into A and B, in which <strong>um dos dias ser\u00e1 para treinar o tronco e o outro dia ser\u00e1 exclusivamente dedicado ao treino das pernas.<\/strong><\/p>\n<p>Este plano de treino ser\u00e1 feito\u00a04 vezes por semana, sendo o ideal fazer o treino A e B seguidos de um dia de descanso e voltando a fazer novamente o treino A e B.<\/p>\n<p><strong>Seguindo este m\u00e9todo treina-se todos os grupos musculares duas vezes por semana.<\/strong><\/p>\n<p>Segue uma rotina exemplo deste m\u00e9todo de treino:<\/p>\n<h2><strong>Upper &#8211; Membros superiores &#8211; Treino A<\/strong><\/h2>\n<ul>\n<li><a title=\"Flat Bench Press\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-plano\/\" >Flat Bench Press<\/a> 4 s\u00e9ries x 6 repeti\u00e7\u00f5es<\/li>\n<li><a title=\"Barbell Row\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-com-barra\/\" >Barbell row<\/a> 4 s\u00e9ries x 6 repeti\u00e7\u00f5es<\/li>\n<li><a title=\"Military Press\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-militar\/\" >Military Press<\/a> 4 s\u00e9ries x 6 repeti\u00e7\u00f5es<\/li>\n<li><a title=\"Funds\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/fundos\/\" >Funds<\/a> 3 s\u00e9ries x at\u00e9 a falha<\/li>\n<li><a title=\"Bicep Bar Curl\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/curl-bicep-barra\/\" >Curl with bar<\/a> 3 s\u00e9ries x 8 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<h2><strong>Lower &#8211; Membros inferiores &#8211; Treino B<\/strong><\/h2>\n<ul>\n<li><a title=\"Squat\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/\" >Squat<\/a> 4 s\u00e9ries x 6 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/12\/peso-morto-pernas-esticadas.jpg\" >Deadlift with straight legs<\/a> 4 s\u00e9ries x 6 repeti\u00e7\u00f5es<\/li>\n<li><a title=\"Press\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/prensa\/\" >Press<\/a> 4 s\u00e9ries x 6 repeti\u00e7\u00f5es<\/li>\n<li><a title=\"Lunges\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/lunges\/\" >Lunges<\/a> 3 s\u00e9ries x 8 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/12\/gemeos.jpg\" >Twins in the machine<\/a> 3 s\u00e9ries x 12 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<p><strong>AB Rest AB<\/strong><\/p>\n<p>Esta \u00e9 uma rotina simples mas eficaz, adequada para iniciados e atletas interm\u00e9dios.<\/p>\n<p><strong>Tal como em qualquer rotina \u00e9 essencial ter uma boa alimenta\u00e7\u00e3o para conseguir bons resultados.<\/strong><\/p>","protected":false},"excerpt":{"rendered":"<p>Upper\/lower training plan with 4 weekly workouts<\/p>","protected":false},"author":1218,"featured_media":5164,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"Treino Upper\/Lower: Plano Semanal de 4 Dias","_seopress_titles_desc":"Descubra como o treino upper\/lower otimiza o treino muscular com 4 sess\u00f5es por semana, ideal para iniciados e atletas 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