{"id":4441,"date":"2015-01-29T04:39:35","date_gmt":"2015-01-29T04:39:35","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=4441"},"modified":"2019-09-12T12:11:22","modified_gmt":"2019-09-12T11:11:22","slug":"workout-upperlower-5x5","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/en\/treino-upperlower-5x5\/","title":{"rendered":"Upper\/lower 5\u00d75 workout"},"content":{"rendered":"<p><strong>Upper\/lower training routine divided into training A and training B, working the upper part of the body one day and the lower part the next.<\/strong><\/p>\n<p>O treino \u00e9 feito 4 vezes por semana, e baseia-se num esquema de 5 s\u00e9ries para 5 repeti\u00e7\u00f5es no principais exerc\u00edcios, acrescentando alguns exerc\u00edcios acess\u00f3rios para m\u00fasculos mais pequenos como os biceps ou triceps.<\/p>\n<p><strong>O tempo de descanso entre cada s\u00e9rie ser\u00e1 de 90 segundos e o tempo de descanso entre exerc\u00edcios ser\u00e1 de cerda de 2 minutos.<\/strong><\/p>\n<h2 style=\"text-align: center;\"><strong>Treino A &#8211; Upper &#8211; Zona superior<\/strong><\/h2>\n<ul>\n<li><a title=\"Flat Bench Press\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-plano\/\"  rel=\"noopener noreferrer\">Flat bench press<\/a> &#8211; 5 s\u00e9ries x 5 repeti\u00e7\u00f5es<\/li>\n<li><a title=\"Barbell Row\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-com-barra\/\"  rel=\"noopener noreferrer\">Barbell row<\/a> &#8211; 5 s\u00e9ries x 5 repeti\u00e7\u00f5es<\/li>\n<li><a title=\"Halter Shoulder Press\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-ombro-halter\/\"  rel=\"noopener noreferrer\">Shoulder Press<\/a> &#8211; 5 s\u00e9ries x 5 repeti\u00e7\u00f5es<\/li>\n<li><a title=\"Bicep Bar Curl\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/curl-bicep-barra\/\"  rel=\"noopener noreferrer\">Bicep curl<\/a> &#8211; 2 s\u00e9ries x 8 repeti\u00e7\u00f5es<\/li>\n<li><a title=\"Tricep to Forehead Bar\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/tricep-a-testa-barra\/\"  rel=\"noopener noreferrer\">Tricep com barra \u00e1 testa<\/a> &#8211; 2 s\u00e9ries x 8 repeti\u00e7\u00f5es<\/li>\n<li><a title=\"14 Abdominal Exercises\" href=\"https:\/\/ginasiovirtual.com\/14-exercicios-de-abdominais\/\"  rel=\"noopener noreferrer\">ABS<\/a> \u2013 3 series<\/li>\n<\/ul>\n<p style=\"text-align: center;\">\n<h2 style=\"text-align: center;\"><strong>Treino B &#8211; Lower &#8211; Zona inferior<\/strong><\/h2>\n<ul>\n<li><a title=\"Squat\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/\"  rel=\"noopener noreferrer\">Squat<\/a> &#8211; 5 s\u00e9ries x 5 repeti\u00e7\u00f5es<\/li>\n<li><a title=\"Press\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/prensa\/\"  rel=\"noopener noreferrer\">Press<\/a> &#8211; 5 s\u00e9ries x 5 repeti\u00e7\u00f5es<\/li>\n<li><a title=\"Lunges\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/lunges\/\"  rel=\"noopener noreferrer\">Lunges<\/a> &#8211; 5 s\u00e9ries x 5 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/12\/gemeos.jpg\"  rel=\"noopener noreferrer\">Standing calf raise<\/a>\u00a0\u2013 3 sets x 10 reps<\/li>\n<li>Hiperextens\u00f5es &#8211; 3 s\u00e9ries<\/li>\n<\/ul>\n<p>A rotina ideal para este treino upper\/lower ser\u00e1: AB descanso AB<\/p>\n<p>Dever\u00e1s tentar aumentar regularmente as cargas nos exerc\u00edcios j\u00e1 que este esquema de repeti\u00e7\u00f5es 5&#215;5 ajuda a que isso aconte\u00e7a de forma regular e \u00e9 fundamental para ganhares massa muscular.<\/p>\n<p>\u00c9 um treino curto mas intenso em que o objectivo ser\u00e1 aumentar consideravelmente as cargas e ganhar massa muscular.<\/p>\n<p>\u00c9 importante seguir uma dieta <a title=\"Hypercaloric\/Hypocaloric\" href=\"https:\/\/ginasiovirtual.com\/nutricao\/hipercaloricahipocalorica\/\">hypercaloric<\/a> para conseguir ter uma boa progress\u00e3o com este treino.<\/p>\n<p>Podem ser acrescentados exerc\u00edcios acess\u00f3rios caso exista necessidade de dar especial aten\u00e7\u00e3o a determinada parte do corpo.<\/p>","protected":false},"excerpt":{"rendered":"<p>Rotina de treino upper\/lower dividida em treino A e treino B, trabalhando a zona superior do corpo num dia e a zona inferior no outro. 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