{"id":471,"date":"2014-01-03T12:50:17","date_gmt":"2014-01-03T12:50:17","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=471"},"modified":"2020-11-02T06:14:16","modified_gmt":"2020-11-02T06:14:16","slug":"entrevista-sergio-costa","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/es\/entrevista-sergio-costa\/","title":{"rendered":"Entrevista Sergio Costa"},"content":{"rendered":"<h2><strong>Entrevista ao atleta de Men&#8217;s Physique, S\u00e9rgio Costa.<\/strong><\/h2>\n<p><!--more--><\/p>\n<ul>\n<li><strong>Nombre: <\/strong>sergio costa<\/li>\n<li><strong>Edad: <\/strong>32 a\u00f1os<\/li>\n<li><strong>Altura: <\/strong>1,82 metros<\/li>\n<li><strong>Peso: <\/strong>95 kilos<\/li>\n<li><strong>5\u00ba Lugar na Ta\u00e7a de Portugal Men&#8217;s Physique<\/strong><\/li>\n<\/ul>\n<h2><strong>\u00bfC\u00f3mo y por qu\u00e9 empezaste a entrenar?<\/strong><\/h2>\n<p>Desde mi\u00fado que sempre fui muito ligado ao desporto e pratiquei as mais diversas modalidades federativas, desde o futebol, passando pelo basquetebol\u00a0at\u00e9 ao t\u00e9nis de mesa.<\/p>\n<p>Mais tarde e depois de uma les\u00e3o num joelho, que me levou a uma mesa de opera\u00e7\u00f5es e me obrigou a parar v\u00e1rios\u00a0meses, acabei por deixar de lado essas pr\u00e1ticas desportivas e a vida sedent\u00e1ria fez com que ganhasse muito peso.<\/p>\n<p>A\u00ed surgiu o gin\u00e1sio e a necessidade de voltar a ter um modo de vida mais saud\u00e1vel pois sentia-me sempre muito cansado a n\u00edvel f\u00edsico.<\/p>\n<p>Ao princ\u00edpio foi muito complicado para mim, e cheguei a inscrever-me v\u00e1rias vezes sem conseguir seguir um plano de treino 1 m\u00eas.<\/p>\n<p>N\u00e3o estava habituado aquele tipo de rotinas, at\u00e9 que por for\u00e7a do meu irm\u00e3o Tiago que j\u00e1 praticava muscula\u00e7\u00e3o, e de ter tido a sorte de ter encontrado no gin\u00e1sio daquela \u00e9poca o Am\u00e9rico, uma excelente pessoa, que se tornou meu parceiro de treino e um dos meus melhores amigos, que me incentivou e fez com que me apaixonasse pelo ferro e por este modo de vida \u00e0 quase 10 anos.<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/sergio-costa.jpg\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-5154 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/sergio-costa.jpg\" alt=\"El f\u00edsico masculino de Sergio Costa.\" width=\"3000\" height=\"1907\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/sergio-costa.jpg 1320w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/sergio-costa-300x191.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/sergio-costa-768x488.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/sergio-costa-1300x826.jpg 1300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/sergio-costa-18x12.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/sergio-costa-610x388.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/sergio-costa-20x13.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/sergio-costa-1024x651.jpg 1024w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/sergio-costa-600x381.jpg 600w\" sizes=\"(max-width: 3000px) 100vw, 3000px\" \/><\/a><\/p>\n<h2><strong>\u00bfQu\u00e9 tipo de dieta sigues?<\/strong><\/h2>\n<p>Sigo o tipo de alimenta\u00e7\u00e3o o mais limpo poss\u00edvel \u00e0 base de carnes brancas, peixe, legumes, batata doce, aveia, etc, com o respectivo dia de lixo em que a\u00ed fa\u00e7o uma refei\u00e7\u00e3o fora do padr\u00e3o, fujo por exemplo para uma pizza ou a respectiva francesinha, n\u00e3o fosse eu do Norte.<\/p>\n<p style=\"text-align: left;\">Quando quero aumentar peso aumento a ingest\u00e3o de hidratos e de gordura saud\u00e1vel, e quando quero perder gordura a grande\u00a0diferen\u00e7a \u00e9 o aumento dos treinos de cardio.<strong>\u00a0<\/strong><\/p>\n<p><strong>Comida 1:<\/strong> Panqueca de Aveia com Claras de Ovo, Canela e Multivitam\u00ednico<\/p>\n<p><strong>Comida 2:<\/strong> P\u00e3o Integral com Atum Natural e Claras de Ovo<\/p>\n<p><strong>Comida 3:<\/strong> Pavo o Pollo con Verduras y Arroz o Camote<\/p>\n<p><strong>Comida 4:<\/strong> Batido de Whey ou Frango com Tostas de Arroz e Pe\u00e7a de Fruta<\/p>\n<p><strong>Refei\u00e7\u00e3o 5 (Pr\u00e9-Treino):<\/strong> Batido de avena con claras de huevo, uvas, pasas y canela<\/p>\n<p><strong>P\u00f3s-Treino:<\/strong> batido de suero<\/p>\n<p><strong>Comida 6:<\/strong> Pescado con Batatas o Arroz y Verduras<\/p>\n<p><strong>Comida 7:<\/strong> Carne de Vaca com Legumes, Amendoins e Multivitam\u00ednico<\/p>\n<p style=\"text-align: center;\">\n<h2><strong>\u00bfQu\u00e9 tipo de formaci\u00f3n sigues?<\/strong><\/h2>\n<h2><strong><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/1470302_219036521601903_2039645018_n.jpg\"><img decoding=\"async\" class=\"alignright wp-image-493 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/1470302_219036521601903_2039645018_n.jpg\" alt=\"entrenamiento fisico masculino sergio costa\" width=\"215\" height=\"397\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/1470302_219036521601903_2039645018_n.jpg 215w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/1470302_219036521601903_2039645018_n-162x300.jpg 162w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/1470302_219036521601903_2039645018_n-6x12.jpg 6w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/1470302_219036521601903_2039645018_n-11x20.jpg 11w\" sizes=\"(max-width: 215px) 100vw, 215px\" \/><\/a><\/strong><\/h2>\n<p>Normalmente fa\u00e7o treinos de hipertrofia muscular 5 a 6 dias por semana.<\/p>\n<p>Sou adepto de cargas pesadas com s\u00e9ries de 8 a 12, tendo por objectivo manter a postura o mais correcta poss\u00edvel.<\/p>\n<p>N\u00e3o sou exemplo para ningu\u00e9m a treinar na perfeita execu\u00e7\u00e3o dos mesmos, mas motiva-me e desafia-me ir sempre al\u00e9m daquilo que estou habituado a levantar na ultima s\u00e9rie. N\u00e3o se trata de ego mas de motiva\u00e7\u00e3o pessoal.<\/p>\n<h4><strong>Treino A &#8211; Peito Lombares e Abdominais<\/strong><\/h4>\n<ul>\n<li>Press de pecho inclinado con mancuernas 12-10-8<\/li>\n<li>Aberturas de pecho planas 12-10-8<\/li>\n<li>Press de pecho plano 12-10-8<\/li>\n<li>Cruce de pecho 12-12-12<\/li>\n<li>Aberturas de pecho rechazadas 12-12-12<\/li>\n<li>Banco Lumbar con Carga 12-12-10-10<\/li>\n<li>Abdominales<\/li>\n<\/ul>\n<h4><strong>Treino B &#8211; Pernas e Gemeos<\/strong><\/h4>\n<ul>\n<li>Patas de extensi\u00f3n unilaterales 12-10-8<\/li>\n<li>Prensa de piernas 12-10-8<\/li>\n<li>Sentadillas con piernas 12-10-8<\/li>\n<li>Estocadas con piernas 12-10-8<\/li>\n<li>Sentadillas con piernas entre pasos 12-10-8<\/li>\n<li>Gemelos Parciales en Multipower 12-12-12<\/li>\n<li>Gemeos G\u00e9meos na M\u00e1quina 15-15-15<\/li>\n<\/ul>\n<h4><strong>Treino C &#8211; Ombro Trap\u00e9zio e Abdominais<\/strong><\/h4>\n<ul>\n<li>Ombros Press \u00e1 Nuca Multipower 12-10-10-8<\/li>\n<li>Press de hombros con mancuernas 12-10-8<\/li>\n<li>Hombros laterales 12-10-8<\/li>\n<li>Press de hombros militar 12-10-8<\/li>\n<li>Espalda Hombros con Cuerda 12-10-8<\/li>\n<li>Trap\u00e9zio Encolhimentos na Multipower 12-12-12<\/li>\n<li>Trap\u00e9zio Encolhimentos com Halteres 15-15-15<\/li>\n<li>Abdominales<\/li>\n<\/ul>\n<h4><strong>Treino D &#8211; Dorsal e Lombares<\/strong><\/h4>\n<ul>\n<li>Costas Remada com Barra Ol\u00edmpica 12-10-10-8<\/li>\n<li>Asa trasera alta cerrada 12-10-8<\/li>\n<li>Fila de atr\u00e1s T 12-10-8<\/li>\n<li>Peso muerto posterior 12-10-8<\/li>\n<li>Costas Eleva\u00e7\u00f5es 12-12-12<\/li>\n<li>Banco Lumbar Sin Carga 15-15-15<\/li>\n<\/ul>\n<h4><strong>Treino E &#8211; Pernas e G\u00e9meos<\/strong><\/h4>\n<ul>\n<li>Pernas Flexora em p\u00e9 12-10-10-8<\/li>\n<li>Press Invertido Multipower 12-10-8 Piernas<\/li>\n<li>Piernas Peso Muerto Rumano 12-10-8<\/li>\n<li>M\u00e1quina Flexora de Piernas 12-12-12<\/li>\n<li>Prensa de piernas 12-10-8<\/li>\n<li>G\u00e9meos Flex\u00e3o Plantar com Step Multipower 12-12-12<\/li>\n<li>G\u00e9meos Prensa 12-12-12<\/li>\n<li>G\u00e9meos Unilateral com Step 12-12-12<\/li>\n<li>Abdominales<\/li>\n<\/ul>\n<h4><strong>Treino F &#8211; Biceps Triceps e Antebra\u00e7o<\/strong><\/h4>\n<ul>\n<li>Biceps Curl Sentado com Rota\u00e7\u00e3o 12-10-10-8<\/li>\n<li>Triceps Press Franc\u00eas Unilateral 12-10-10-8<\/li>\n<li>Curl de b\u00edceps con barra Z 10-8-8<\/li>\n<li>Press de tr\u00edceps cerrado en Multipower 10-8-8<\/li>\n<li>Banco de b\u00edceps Scott con mancuerna en posici\u00f3n de martillo 10-8-8<\/li>\n<li>Triceps Extens\u00e3o com Puxador Largo 10-8-8<\/li>\n<li>Antebra\u00e7o Curl Invertido 12-10-8<\/li>\n<li>Antebra\u00e7o Flex\u00e3o do Pulso com Barra no Banco 12-12-12-12<\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/6.jpg\"><img decoding=\"async\" class=\"aligncenter wp-image-495 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/6.jpg\" alt=\"entrevista sergio costa fisico masculino\" width=\"600\" height=\"400\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/6.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/6-300x200.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/6-18x12.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/6-20x13.jpg 20w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/a><\/p>\n<h2><strong>\u00bfDe d\u00f3nde viene tu motivaci\u00f3n?<\/strong><\/h2>\n<p>A minha motiva\u00e7\u00e3o di\u00e1ria vem da minha maneira de ser e de encarar a vida, tento dar o melhor de mim em tudo o que fa\u00e7o.<\/p>\n<h2><strong>\u00bfQu\u00e9 suplementos utilizas?<\/strong><\/h2>\n<p>Los que la disponibilidad econ\u00f3mica lo permita :)<\/p>\n<p>normalmente uso <a href=\"https:\/\/ginasiovirtual.com\/tudo-sobre-whey-protein\/\"  rel=\"noopener noreferrer\">suero<\/a> y vitaminas, a menudo complement\u00e1ndolas con <a href=\"https:\/\/ginasiovirtual.com\/guia-completo-sobre-bcaas\/\"  rel=\"noopener noreferrer\">BCAA&#8217;s<\/a>\u00a0Es <a href=\"https:\/\/ginasiovirtual.com\/o-que-e\/pre-treinos\/\"  rel=\"noopener noreferrer\">pr\u00e9 treinos<\/a>, mas sem d\u00favida que a maior fatia est\u00e1 na dieta.<\/p>\n<p>Se t\u00eam dinheiro primeiro gastem-no no supermercado, se sobrar algum\u2026 pensem nos suplementos ;)<\/p>\n<figure id=\"attachment_5155\" aria-describedby=\"caption-attachment-5155\" style=\"width: 620px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/sergio-costa2.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-5155 size-large\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/sergio-costa2-1024x651.jpg\" alt=\"sergio costa\" width=\"620\" height=\"394\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/sergio-costa2-1024x651.jpg 1024w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/sergio-costa2-300x191.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/sergio-costa2-768x488.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/sergio-costa2-1300x826.jpg 1300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/sergio-costa2-18x12.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/sergio-costa2-600x381.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/sergio-costa2-20x13.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/sergio-costa2-610x388.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/sergio-costa2.jpg 1320w\" sizes=\"(max-width: 620px) 100vw, 620px\" \/><\/a><figcaption id=\"caption-attachment-5155\" class=\"wp-caption-text\">Transforma\u00e7\u00e3o do S\u00e9rgio<\/figcaption><\/figure>\n<h2><strong>\u00bfAlg\u00fan consejo especial para aquellos que reci\u00e9n empiezan?<\/strong><\/h2>\n<p>O principal de tudo\u2026Paci\u00eancia, muita paci\u00eancia pois os resultados n\u00e3o aparecem da noite para o dia.<\/p>\n<p>Lembrem-se que a partir do momento que entram no gin\u00e1sio est\u00e3o l\u00e1 para treinar, n\u00e3o existem resultados sem dieta nem travessias m\u00e1gicas sem trabalho duro.<\/p>\n<h4 style=\"text-align: center;\">Video do S\u00e9rgio a treinar<\/h4>\n<div class=\"ast-oembed-container\" style=\"height: 100%;\"><iframe title=\"ENTRENAMIENTO DE ESPALDA Y B\u00cdCEPS\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/qSG4-BnnlXM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<p>Quero deixar um agradecimento especial \u00e0 minha cara metade Agnieszka, que nutre desta mesma paix\u00e3o e tamb\u00e9m \u00e9 atleta IFBB, e sem ela seria bem mais dif\u00edcil a conquista do meu quinto lugar na Ta\u00e7a de Portugal.<\/p>\n<p>Ao meu preparador Hugo Silva que foi incans\u00e1vel na minha prepara\u00e7\u00e3o, ao meu amigo Marco Imperatore sempre dispon\u00edvel com uma palavra de apoio e motiva\u00e7\u00e3o \u201ctamos juntos\u201d, ao meu parceiro de treino Fabio Santos que sofre como eu as lutas di\u00e1rias de mais um treino, a toda a gente do Gin\u00e1sio PerfectForm, amigos, conhecidos, staff, por todo o apoio e amizade e em especial ao Paulo Fonseca, ao Carlos Deus e ao Andre por todo o apoio no dia da prova.<\/p>\n<p>Si todo sale seg\u00fan lo planeado, en abril espero estar compitiendo en el Campeonato Nacional de F\u00edsico Masculino 2014.<\/p>\n<p>Buen entrenamiento para todos.<\/p>\n<p><strong><a href=\"https:\/\/www.facebook.com\/sergiobncosta?fref=ts\" target=\"_blank\" rel=\"noopener noreferrer\">P\u00e1gina de Facebook do S\u00e9rgio<\/a><\/strong><\/p>","protected":false},"excerpt":{"rendered":"<p>Entrevista ao atleta de Men&#8217;s Physique, S\u00e9rgio Costa.<\/p>","protected":false},"author":1218,"featured_media":5156,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"Entrevista Inspiradora com S\u00e9rgio Costa: Vida Saud\u00e1vel","_seopress_titles_desc":"Descubra como S\u00e9rgio Costa superou desafios no desporto at\u00e9 atingir o 5\u00ba lugar na Ta\u00e7a de Portugal em Men's 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type=\"application\/ld+json\">{\"@context\":\"https:\/\/schema.org\",\"@type\":\"Review\",\"reviewBody\":\"Entrevista ao atleta de Men's Physique, S\u00e9rgio Costa.\\r\\n\\r\\n\\r\\n \\tNome: S\u00e9rgio Costa\\r\\n \\tIdade: 32 anos\\r\\n \\tAltura: 1,82 m\\r\\n \\tPeso: 95 kg\\r\\n \\t5\u00ba Lugar na Ta\u00e7a de Portugal Men's Physique\\r\\n\\r\\nComo e porque \u00e9 que come\u00e7aste a treinar?\\r\\nDesde mi\u00fado que sempre fui muito ligado ao desporto e pratiquei as mais diversas modalidades federativas, desde o futebol, passando pelo basquetebol\u00a0at\u00e9 ao t\u00e9nis de mesa.\\r\\n\\r\\nMais tarde e depois de uma les\u00e3o num joelho, que me levou a uma mesa de opera\u00e7\u00f5es e me obrigou a parar v\u00e1rios\u00a0meses, acabei por deixar de lado essas pr\u00e1ticas desportivas e a vida sedent\u00e1ria fez com que ganhasse muito peso.\\r\\n\\r\\nA\u00ed surgiu o gin\u00e1sio e a necessidade de voltar a ter um modo de vida mais saud\u00e1vel pois sentia-me sempre muito cansado a n\u00edvel f\u00edsico.\\r\\n\\r\\nAo princ\u00edpio foi muito complicado para mim, e cheguei a inscrever-me v\u00e1rias vezes sem conseguir seguir um plano de treino 1 m\u00eas.\\r\\n\\r\\nN\u00e3o estava habituado aquele tipo de rotinas, at\u00e9 que por for\u00e7a do meu irm\u00e3o Tiago que j\u00e1 praticava muscula\u00e7\u00e3o, e de ter tido a sorte de ter encontrado no gin\u00e1sio daquela \u00e9poca o Am\u00e9rico, uma excelente pessoa, que se tornou meu parceiro de treino e um dos meus melhores amigos, que me incentivou e fez com que me apaixonasse pelo ferro e por este modo de vida \u00e0 quase 10 anos.\\r\\n\\r\\n\\r\\nQue tipo de alimenta\u00e7\u00e3o segues?\\r\\nSigo o tipo de alimenta\u00e7\u00e3o o mais limpo poss\u00edvel \u00e0 base de carnes brancas, peixe, legumes, batata doce, aveia, etc, com o respectivo dia de lixo em que a\u00ed fa\u00e7o uma refei\u00e7\u00e3o fora do padr\u00e3o, fujo por exemplo para uma pizza ou a respectiva francesinha, n\u00e3o fosse eu do Norte.\\r\\nQuando quero aumentar peso aumento a ingest\u00e3o de hidratos e de gordura saud\u00e1vel, e quando quero perder gordura a grande\u00a0diferen\u00e7a \u00e9 o aumento dos treinos de cardio.\u00a0\\r\\nRefei\u00e7\u00e3o 1: Panqueca de Aveia com Claras de Ovo, Canela e Multivitam\u00ednico\\r\\n\\r\\nRefei\u00e7\u00e3o 2: P\u00e3o Integral com Atum Natural e Claras de Ovo\\r\\n\\r\\nRefei\u00e7\u00e3o 3: Peru ou Frango com Vegetais e Arroz ou Batata Doce\\r\\n\\r\\nRefei\u00e7\u00e3o 4: Batido de Whey ou Frango com Tostas de Arroz e Pe\u00e7a de Fruta\\r\\n\\r\\nRefei\u00e7\u00e3o 5 (Pr\u00e9-Treino): Batido de Aveia com Claras de ovo, Uvas, Passas e Canela\\r\\n\\r\\nP\u00f3s-Treino: Batido de Whey\\r\\n\\r\\nRefei\u00e7\u00e3o 6: Peixe com Batata Doce ou Arroz e Vegetais\\r\\n\\r\\nRefei\u00e7\u00e3o 7: Carne de Vaca com Legumes, Amendoins e Multivitam\u00ednico\\r\\n\\r\\n\\r\\nQue tipo de treino segues?\\r\\n\\r\\nNormalmente fa\u00e7o treinos de hipertrofia muscular 5 a 6 dias por semana.\\r\\n\\r\\nSou adepto de cargas pesadas com s\u00e9ries de 8 a 12, tendo por objectivo manter a postura o mais correcta poss\u00edvel.\\r\\n\\r\\nN\u00e3o sou exemplo para ningu\u00e9m a treinar na perfeita execu\u00e7\u00e3o dos mesmos, mas motiva-me e desafia-me ir sempre al\u00e9m daquilo que estou habituado a levantar na ultima s\u00e9rie. N\u00e3o se trata de ego mas de motiva\u00e7\u00e3o pessoal.\\r\\nTreino A - Peito Lombares e Abdominais\\r\\n\\r\\n \\tPeito Press Inclinado com Halteres 12-10-8\\r\\n \\tPeito Aberturas Planas 12-10-8\\r\\n \\tPeito Supino Plano 12-10-8\\r\\n \\tPeito Cross-Over 12-12-12\\r\\n \\tPeito Aberturas Declinadas 12-12-12\\r\\n \\tLombares Banco com Carga 12-12-10-10\\r\\n \\tAbdominais\\r\\n\\r\\nTreino B - Pernas e Gemeos\\r\\n\\r\\n \\tPernas Extensora Unilateral 12-10-8\\r\\n \\tPernas Prensa 12-10-8\\r\\n \\tPernas Agachamento 12-10-8\\r\\n \\tPernas Lunges 12-10-8\\r\\n \\tPernas Agachamento entre Steps 12-10-8\\r\\n \\tGemeos Parciais na Multipower 12-12-12\\r\\n \\tGemeos G\u00e9meos na M\u00e1quina 15-15-15\\r\\n\\r\\nTreino C - Ombro Trap\u00e9zio e Abdominais\\r\\n\\r\\n \\tOmbros Press \u00e1 Nuca Multipower 12-10-10-8\\r\\n \\tOmbros Press com Halteres 12-10-8\\r\\n \\tOmbros Laterais 12-10-8\\r\\n \\tOmbros Press Militar 12-10-8\\r\\n \\tOmbros Posteriores com Corda 12-10-8\\r\\n \\tTrap\u00e9zio Encolhimentos na Multipower 12-12-12\\r\\n \\tTrap\u00e9zio Encolhimentos com Halteres 15-15-15\\r\\n \\tAbdominais\\r\\n\\r\\nTreino D - Dorsal e Lombares\\r\\n\\r\\n \\tCostas Remada com Barra Ol\u00edmpica 12-10-10-8\\r\\n \\tCostas Puxador Alto Fechado 12-10-8\\r\\n \\tCostas Remada T 12-10-8\\r\\n \\tCostas Peso-Morto 12-10-8\\r\\n \\tCostas Eleva\u00e7\u00f5es 12-12-12\\r\\n \\tLombares Banco sem Carga 15-15-15\\r\\n\\r\\nTreino E - Pernas e G\u00e9meos\\r\\n\\r\\n \\tPernas Flexora em p\u00e9 12-10-10-8\\r\\n \\tPernas Prensa Invertida Multipower 12-10-8\\r\\n \\tPernas Peso Morto Romeno 12-10-8\\r\\n \\tPernas Flexora Maquina 12-12-12\\r\\n \\tPernas Prensa 12-10-8\\r\\n \\tG\u00e9meos Flex\u00e3o Plantar com Step Multipower 12-12-12\\r\\n \\tG\u00e9meos Prensa 12-12-12\\r\\n \\tG\u00e9meos Unilateral com Step 12-12-12\\r\\n \\tAbdominais\\r\\n\\r\\nTreino F - Biceps Triceps e Antebra\u00e7o\\r\\n\\r\\n \\tBiceps Curl Sentado com Rota\u00e7\u00e3o 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