{"id":12608,"date":"2016-11-29T08:30:36","date_gmt":"2016-11-29T08:30:36","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=12608"},"modified":"2021-05-20T04:16:49","modified_gmt":"2021-05-20T03:16:49","slug":"plan-de-dieta-de-entrenamiento-de-larissa-kings","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/es\/larissa-reis-plano-treino-dieta\/","title":{"rendered":"Larissa Reis, el plan de entrenamiento y la dieta"},"content":{"rendered":"<h2><strong>Plan de entrenamiento y dieta de la atleta Larissa Reis<\/strong><\/h2>\n<p><!--more--><\/p>\n\n<p>A Larissa Reis \u00e9 uma conhecida atleta brasileira, que compete na categoria figure a n\u00edvel internacional e j\u00e1 foi capa de diversas revistas.<\/p>\n<p>Mide 1,70m y pesa aproximadamente entre 70kg y 74kg, dependiendo de la etapa en la que se encuentre.<\/p>\n<p>O seu treino \u00e9 feito seis vezes por semana, utiliza 3 s\u00e9ries por exerc\u00edcio e normalmente entre 12 a 15 repeti\u00e7\u00f5es por s\u00e9rie, fazendo ainda treino\u00a0cardio diariamente.<\/p>\n<p>Quanto \u00e0 sua dieta, que vais encontrar mais em baixo, s\u00e3o cinco refei\u00e7\u00f5es com alimentos nutritivos e um batido ap\u00f3s o treino.<\/p>\n<p>Si no conoces alg\u00fan ejercicio, simplemente haz clic en el nombre para acceder a una imagen del mismo.<\/p>\n<p><strong>Fica ent\u00e3o a conhecer o plano de treino e a dieta da Larissa Reis.<\/strong><\/p>\n<h2 style=\"text-align: center;\"><strong>Treino A &#8211; Ombros e Abdominais<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-ombro-halter\/\"  rel=\"noopener\">Press de hombros con mancuernas<\/a> \u2013 3 series x 12-15 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/frontais\/\"  rel=\"noopener\">Frontales<\/a> \u2013 3 series x 12-15 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/laterais-.jpg\"  rel=\"noopener\">Lados con cable<\/a> \u2013 3 series x 12-15 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/peck-deck-invertido.gif\"  rel=\"noopener\">Cubierta de peck invertida<\/a> \u2013 3 series x 12-15 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/press-ombro-maquina.png\"  rel=\"noopener\">Press de ombro na m\u00e1quina<\/a> \u2013 3 series x 12-15 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/crunch-maquina.png\"  rel=\"noopener\">Abdominais\u00a0na m\u00e1quina<\/a> &#8211; 3 s\u00e9ries x 20-25 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/eleva\u00e7ao-pernas-suspensao.jpg\"  rel=\"noopener\">Elevaciones de piernas en suspensi\u00f3n<\/a> &#8211; 3 s\u00e9ries x 20-25 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/abdominais-inclinados.jpg\"  rel=\"noopener\">Eleva\u00e7\u00e3o de pernas inclinado<\/a> &#8211; 3 s\u00e9ries x 20-25 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<p style=\"text-align: center;\"><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/larissa-reis3.jpg\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-12634 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/larissa-reis3.jpg\" alt=\"Plan de dieta y entrenamiento de Larissa Reis\" width=\"1295\" height=\"1024\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/larissa-reis3.jpg 1295w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/larissa-reis3-300x237.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/larissa-reis3-768x607.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/larissa-reis3-600x474.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/larissa-reis3-20x16.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/larissa-reis3-1024x810.jpg 1024w\" sizes=\"(max-width: 1295px) 100vw, 1295px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><strong>Treino B &#8211; Biceps e Triceps<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/curl-bicep-halter\/\"  rel=\"noopener\">Curl de b\u00edceps con mancuernas<\/a> \u2013 4 series x 15 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/curl-bicep-barra\/\"  rel=\"noopener\">Curl de b\u00edceps con barra<\/a> \u2013 4 series x 15 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/curl-maquina.jpg\"  rel=\"noopener\">Curl na m\u00e1quina<\/a> \u2013 4 series x 15 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/extensao-tricep-maquina\/\"  rel=\"noopener\">Extensi\u00f3n de tr\u00edceps en la m\u00e1quina<\/a> \u2013 4 series x 15 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/extensao-tricep-halter.jpg\"  rel=\"noopener\">Extensi\u00f3n de tr\u00edceps con mancuernas<\/a> \u2013 4 series x 15 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/fundos\/\"  rel=\"noopener\">Fondos<\/a> \u2013 4 series x 15 repeticiones<\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><strong>Treino C &#8211; Pernas e G\u00e9meos<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-extension\/\"  rel=\"noopener\">Extensi\u00f3n de pierna<\/a> \u2013 3 series x 12-15 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/\"  rel=\"noopener\">Ponerse en cuclillas<\/a> \u2013 3 series x 12-15 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/prensa\/\"  rel=\"noopener\">Prensa<\/a> \u2013 3 series x 12-15 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/prensa-sentada.png\"  rel=\"noopener\">prensa sentada<\/a> \u2013 3 series x 12-15 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/gemeos-sentado.jpg\"  rel=\"noopener\">Elevaci\u00f3n de pantorrillas sentado<\/a> &#8211; 3 s\u00e9ries x 25 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/gemeos-em-pe.jpg\"  rel=\"noopener\">Elevaci\u00f3n de pantorrillas de pie<\/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\/11\/larissa-reis2.jpg\"><img decoding=\"async\" class=\"aligncenter wp-image-12632 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/larissa-reis2.jpg\" alt=\"Plan de dieta y entrenamiento de Larissa Reis\" width=\"460\" height=\"600\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/larissa-reis2.jpg 460w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/larissa-reis2-230x300.jpg 230w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/larissa-reis2-15x20.jpg 15w\" sizes=\"(max-width: 460px) 100vw, 460px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><strong>Treino D &#8211; Costas<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/eleva\u00e7\u00f5es-na-maquina.jpg\"  rel=\"noopener\">Eleva\u00e7\u00f5es na m\u00e1quina<\/a> \u2013 3 series x 12-15 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/pulldown-maquina\/\"  rel=\"noopener\">Amplio tir\u00f3n en la m\u00e1quina<\/a> \u2013 3 series x 12-15 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-sentada-maquina\/\"  rel=\"noopener\">Fila de asientos<\/a> \u2013 3 series x 12-15 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-com-halter\/\"  rel=\"noopener\">remo con mancuernas<\/a> \u2013 3 series x 12-15 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/hiperextensoes.png\"  rel=\"noopener\">hiperextensiones<\/a> \u2013 3 series x 12-15 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/extensao-tronco-maquina.jpg\"  rel=\"noopener\">Extens\u00f5es de tronco na m\u00e1quina<\/a> \u2013 3 series x 12-15 repeticiones<\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><strong>Treino E &#8211; Peito e Abdominais<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-peito-inclinado\/\"  rel=\"noopener\">prensa inclinada<\/a> \u2013 3 series x 12-15 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-plano\/\"  rel=\"noopener\">Press de banca plano<\/a> \u2013 3 series x 12-15 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/flexoes\/\"  rel=\"noopener\">Lagartijas<\/a> \u2013 3 series x 12-15 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/aberturas-cabos\/\"  rel=\"noopener\">Transversal<\/a> \u2013 3 series x 12-15 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/peck-deck\/\"  rel=\"noopener\">cubierta de picoteo<\/a> \u2013 3 series x 12-15 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/crunch-maquina.png\"  rel=\"noopener\">Abdominais na m\u00e1quina<\/a> &#8211; 3 s\u00e9ries x 20-25 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/eleva\u00e7ao-pernas-suspensao.jpg\"  rel=\"noopener\">Elevaciones de piernas en suspensi\u00f3n<\/a> &#8211; 3 s\u00e9ries x 20-25 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/abdominais-inclinados.jpg\"  rel=\"noopener\">Eleva\u00e7\u00e3o de pernas inclinado<\/a> &#8211; 3 s\u00e9ries x 20-25 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><strong>Treino F &#8211; Isquiotibiais e Gl\u00fateos<\/strong><\/h2>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/lunges\/\"  rel=\"noopener\">Estocadas<\/a> \u2013 3 series x 12-15 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/\"  rel=\"noopener\">sentadilla amplia<\/a> \u2013 3 series x 12-15 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/peso-morto-pernas-esticadas.jpg\"  rel=\"noopener\">Peso muerto con piernas rectas<\/a> \u2013 3 series x 12-15 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-curl\/\"  rel=\"noopener\">Leg Curl<\/a> \u2013 3 series x 12-15 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/leg-curl-sentado.jpg\"  rel=\"noopener\">Curl de piernas sentado<\/a> \u2013 3 series x 12-15 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/extensao-quadril.jpg\"  rel=\"noopener\">Extens\u00e3o do quadril na m\u00e1quina<\/a> \u2013 3 series x 12-15 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/abductores.jpg\"  rel=\"noopener\">secuestradores<\/a> \u2013 3 series x 12-15 repeticiones<\/li>\n<\/ul>\n<p><span style=\"text-decoration: underline;\">Para al\u00e9m do treino de muscula\u00e7\u00e3o, faz ainda treino cardio todos os dias de manh\u00e3, durante 45 minutos.<\/span><\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/larissa.jpg\"><img decoding=\"async\" class=\"aligncenter wp-image-12640 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/larissa.jpg\" alt=\"Plan de dieta y entrenamiento de Larissa Reis\" width=\"1320\" height=\"1015\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/larissa.jpg 1320w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/larissa-300x231.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/larissa-768x591.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/larissa-1300x1000.jpg 1300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/larissa-600x461.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/larissa-1024x787.jpg 1024w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/larissa-20x15.jpg 20w\" sizes=\"(max-width: 1320px) 100vw, 1320px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><strong>Alimento<\/strong><\/h2>\n<ul>\n<li><strong>Comida 1<\/strong><\/li>\n<li>Claras de huevo, espinacas, avena y pomelo<\/li>\n<li><strong>Comida 2<\/strong><\/li>\n<li>Peito de per\u00fa e espinafres<\/li>\n<li><strong>Comida 3\u00a0<\/strong><\/li>\n<li>Bis\u00e3o, espargos e batata-doce<\/li>\n<li><strong>P\u00f3s-treino<\/strong><\/li>\n<li>Batido de prote\u00edna e am\u00eandoas<\/li>\n<li><strong>Comida 4\u00a0<\/strong><\/li>\n<li>Peito de frango e br\u00f3colos<\/li>\n<li><strong>Comida 5<\/strong><\/li>\n<li>Tilapia e feij\u00e3o verde<\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/larissa-reis-8.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-12638 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/larissa-reis-8.jpg\" alt=\"Plan de dieta y entrenamiento de Larissa Reis\" width=\"1320\" height=\"881\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/larissa-reis-8.jpg 1320w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/larissa-reis-8-300x200.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/larissa-reis-8-768x512.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/larissa-reis-8-1300x868.jpg 1300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/larissa-reis-8-600x400.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/larissa-reis-8-1024x683.jpg 1024w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/11\/larissa-reis-8-20x13.jpg 20w\" sizes=\"(max-width: 1320px) 100vw, 1320px\" \/><\/a><\/p>\n<ul>\n<li><strong>Redes sociales<\/strong><\/li>\n<li><a href=\"https:\/\/www.facebook.com\/LarissaReisInc\/\" target=\"_blank\" rel=\"noopener\">Facebook Larissa Reis<\/a><\/li>\n<li><a href=\"https:\/\/www.larissareis.com\/\" target=\"_blank\" rel=\"noopener\">Sitio web de Larissa Reis<\/a><\/li>\n<\/ul>\n<ul>\n<li><strong>Fuentes:<\/strong> El sitio web oficial del atleta, las redes sociales y la entrevista Simplyshredded.com<\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Plan de entrenamiento y dieta de la atleta Larissa Reis<\/p>","protected":false},"author":1218,"featured_media":12609,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"Treino e Dieta de Larissa Reis: Seu Plano Completo","_seopress_titles_desc":"Descobre o plano de treino de Larissa Reis e a sua dieta equilibrada. 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type=\"application\/ld+json\">{\"@context\":\"https:\/\/schema.org\",\"@type\":\"Review\",\"reviewBody\":\"O plano de treino e a dieta da atleta Larissa Reis\\r\\n\\r\\n\\r\\n    \\n        Conte\u00fado                    \\n                esconder\\n            \\n            \\n\\n        \\n                    1)\\n                Treino A \u2013 Ombros e Abdominais\\n    \\n        \\n                    2)\\n                Treino B \u2013 Biceps e Triceps\\n    \\n        \\n                    3)\\n                Treino C \u2013 Pernas e G\u00e9meos\\n    \\n        \\n                    4)\\n                Treino D \u2013 Costas\\n    \\n        \\n                    5)\\n                Treino E \u2013 Peito e Abdominais\\n    \\n        \\n                    6)\\n                Treino F \u2013 Isquiotibiais e Gl\u00fateos\\n    \\n        \\n                    7)\\n                Alimenta\u00e7\u00e3o\\n    \\n        \\n                    8)\\n                Subscreve a newsletter do ginasiovirtual.com\\n    \\n        \\n                    9)\\n                Subscri\u00e7\u00e3o efectuada com sucesso.\\n    \\n    \\n\\r\\n\\r\\nA Larissa Reis \u00e9 uma conhecida atleta brasileira, que compete na categoria figure a n\u00edvel internacional e j\u00e1 foi capa de diversas revistas.\\r\\n\\r\\nMede 1,70m e pesa aproximadamente entre 70kg a 74kg, dependendo da fase em que se encontre.\\r\\n\\r\\nO seu treino \u00e9 feito seis vezes por semana, utiliza 3 s\u00e9ries por exerc\u00edcio e normalmente entre 12 a 15 repeti\u00e7\u00f5es por s\u00e9rie, fazendo ainda treino\u00a0cardio diariamente.\\r\\n\\r\\nQuanto \u00e0 sua dieta, que vais encontrar mais em baixo, s\u00e3o cinco refei\u00e7\u00f5es com alimentos nutritivos e um batido ap\u00f3s o treino.\\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\\n\\r\\nFica ent\u00e3o a conhecer o plano de treino e a dieta da Larissa Reis.\\r\\nTreino A - Ombros e Abdominais\\r\\n\\r\\n \\tPress de ombros com halteres - 3 s\u00e9ries x 12-15 repeti\u00e7\u00f5es\\r\\n \\tFrontais - 3 s\u00e9ries x 12-15 repeti\u00e7\u00f5es\\r\\n \\tLaterais com cabo - 3 s\u00e9ries x 12-15 repeti\u00e7\u00f5es\\r\\n \\tPeck deck invertido - 3 s\u00e9ries x 12-15 repeti\u00e7\u00f5es\\r\\n \\tPress de ombro na m\u00e1quina - 3 s\u00e9ries x 12-15 repeti\u00e7\u00f5es\\r\\n \\tAbdominais\u00a0na m\u00e1quina - 3 s\u00e9ries x 20-25 repeti\u00e7\u00f5es\\r\\n \\tEleva\u00e7\u00e3o de pernas em suspens\u00e3o - 3 s\u00e9ries x 20-25 repeti\u00e7\u00f5es\\r\\n \\tEleva\u00e7\u00e3o de pernas inclinado - 3 s\u00e9ries x 20-25 repeti\u00e7\u00f5es\\r\\n\\r\\n\\r\\n\\r\\nTreino B - Biceps e Triceps\\r\\n\\r\\n \\tCurl de bicep com halter - 4 s\u00e9ries x 15 repeti\u00e7\u00f5es\\r\\n \\tCurl de bicep com barra - 4 s\u00e9ries x 15 repeti\u00e7\u00f5es\\r\\n \\tCurl na m\u00e1quina - 4 s\u00e9ries x 15 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