{"id":7316,"date":"2015-03-26T21:22:21","date_gmt":"2015-03-26T21:22:21","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=7316"},"modified":"2021-04-14T08:25:25","modified_gmt":"2021-04-14T07:25:25","slug":"plan-entrenamiento-tavi-castro","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/es\/tavi-castro-plano-de-treino\/","title":{"rendered":"Tavi Castro \u2013 Plan de Entrenamiento"},"content":{"rendered":"<h1><strong>Descubre el plan de entrenamiento del deportista Tavi Castro.<\/strong><\/h1>\n<h1><!--more--><\/h1>\n<p>O plano de treino do Tavi Castro \u00e9 feito seis vezes por semana, descansando apenas ao domingo.<\/p>\n<p>Este atleta treina duas vezes por semana cada grupo muscular, excluindo pernas, e utiliza um alto volume de treino. Efectua entre 3 a 4 s\u00e9ries por exerc\u00edcio e o n\u00famero de repeti\u00e7\u00f5es varia normalmente entre 8 a 12 reps, e aplica a <a title=\"Conjunto de ca\u00edda\" href=\"https:\/\/ginasiovirtual.com\/o-que-e\/drop-set\/\"  rel=\"noopener noreferrer\">t\u00e9cnica dropset<\/a> en algunos movimientos.<\/p>\n<p>Para el entrenamiento cardiovascular, Tavi Castro prefiere <a title=\"entrenamiento HIIT\" href=\"https:\/\/ginasiovirtual.com\/treino-hiit\/\"  rel=\"noopener noreferrer\">protocolo HIIT<\/a>, utilizando-o \u00e0 sexta-feira no final do treino.<\/p>\n<p><strong>Descubre el plan de entrenamiento completo de este deportista.<\/strong><\/p>\n<h1 style=\"text-align: center;\"><strong>Segunda-feira \u2013 Pernas<\/strong><\/h1>\n<ul>\n<li><a title=\"Ponerse en cuclillas\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/\">sentadilla amplia<\/a> \u2013 3 s\u00e9ries x 8 repeti\u00e7\u00f5es (1)<\/li>\n<li><a title=\"Ponerse en cuclillas\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/\">sentadilla estrecha<\/a> \u2013 3 s\u00e9ries x 8 repeti\u00e7\u00f5es (2)<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/peso-morto-perna-esticada.jpg\">Peso muerto con piernas rectas<\/a> \u2013 4 series x 8 repeticiones<\/li>\n<li><a title=\"Prensa\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/prensa\/\">prensa amplia<\/a> \u2013 3 s\u00e9ries x 8 repeti\u00e7\u00f5es (1)<\/li>\n<li><a title=\"Prensa\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/prensa\/\">Prensa estrecha<\/a> \u2013 3 s\u00e9ries x 8 repeti\u00e7\u00f5es (2)<\/li>\n<li><a title=\"Leg Curl\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-curl\/\">Leg Curl<\/a> \u2013 3 s\u00e9ries x drop set<\/li>\n<li><a title=\"Extensi\u00f3n de pierna\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-extension\/\">Extensi\u00f3n de pierna<\/a> \u2013 3 s\u00e9ries x drop set<\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/tavi-castro2.jpg\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-7336 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/tavi-castro2.jpg\" alt=\"tavi castro\" width=\"606\" height=\"435\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/tavi-castro2.jpg 606w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/tavi-castro2-300x215.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/tavi-castro2-18x12.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/tavi-castro2-600x431.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/tavi-castro2-20x14.jpg 20w\" sizes=\"(max-width: 606px) 100vw, 606px\" \/><\/a><\/p>\n<h1 style=\"text-align: center;\"><strong>Ter\u00e7a-feira \u2013 Peito e Biceps<\/strong><\/h1>\n<ul>\n<li><a title=\"Press de banca plano\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-plano\/\">Press de banca plano<\/a> \u2013 3 series x 8 repeticiones<\/li>\n<li><a title=\"Press de banca inclinado\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-inclinado\/\">Press de banca inclinado<\/a> \u2013 3 series x 8 repeticiones<\/li>\n<li><a title=\"Fondos\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/fundos\/\">Fondos ponderados<\/a> \u2013 3 s\u00e9ries x drop set<\/li>\n<li><a title=\"Press de pecho con mancuernas\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-peito-halter\/\">Press de pecho con mancuernas<\/a> \u2013 3 series x 8 repeticiones<\/li>\n<li><a title=\"Press de pecho inclinado\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-peito-inclinado\/\">Press de pecho inclinado con mancuernas<\/a> \u2013 3 series x 8 repeticiones<\/li>\n<li><a title=\"Curl con barra de b\u00edceps\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/curl-bicep-barra\/\">Curl de b\u00edceps con barra<\/a> \u2013 3 series x 12 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/09\/hammer-dumbbell-curl-exercise.jpg\">Curl de martillo<\/a> \u2013 3 series x 12 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/curl-cabo.png\">Rizo en cables<\/a> \u2013 3 s\u00e9ries x drop set<\/li>\n<\/ul>\n<p style=\"text-align: center;\">\n<h1 style=\"text-align: center;\"><strong>Quarta-feira \u2013 Costas e Trap\u00e9zios<\/strong><\/h1>\n<ul>\n<li><a title=\"Peso muerto\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/peso-morto\/\">Peso muerto<\/a> \u2013 3 series x 8 repeticiones<\/li>\n<li><a title=\"Remo con barra\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-com-barra\/\">remo con barra<\/a> \u2013 3 series x 8 repeticiones<\/li>\n<li><a title=\"fila T\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-t\/\">fila de barra en V<\/a> \u2013 3 series x 8 repeticiones<\/li>\n<li><a title=\"Remo sentado en m\u00e1quina\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-sentada-maquina\/\">Remar en la m\u00e1quina<\/a> \u2013 3 s\u00e9ries x dropset<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/encolhimento-barra.jpg\">Contracci\u00f3n de la barra<\/a> \u2013 4 series x 8 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/encolhimento-halter.jpg\">encogimiento de hombros con mancuernas<\/a> \u2013 4 series x 8 repeticiones<\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/31.jpg\"><img decoding=\"async\" class=\"aligncenter wp-image-7338 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/31.jpg\" alt=\"tavi castro entrenando\" width=\"609\" height=\"578\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/31.jpg 609w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/31-300x285.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/31-13x12.jpg 13w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/31-600x569.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/31-20x20.jpg 20w\" sizes=\"(max-width: 609px) 100vw, 609px\" \/><\/a><\/p>\n<h1 style=\"text-align: center;\"><strong>Quinta-feira \u2013 Ombros, Tr\u00edceps e ABS<\/strong><\/h1>\n<ul>\n<li><a title=\"Prensa militar\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-militar\/\">Prensa militar<\/a> \u2013 3 series x 8 repeticiones<\/li>\n<li><a title=\"Fila alta\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-alta\/\">Fila alta<\/a> \u2013 3 series x 8 repeticiones<\/li>\n<li><a title=\"Lados halter\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/laterais-halter\/\">Lados<\/a> \u2013 3 s\u00e9ries x dropset<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/peck-deck-invertido.gif\">Cubierta de peck invertida<\/a> \u2013 3 s\u00e9ries x dropset<\/li>\n<li><a title=\"Barra de tr\u00edceps a frente\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/tricep-a-testa-barra\/\">Tr\u00edceps con barra en la frente<\/a> \u2013 3 series x 12 repeticiones<\/li>\n<li><a title=\"M\u00e1quina de extensi\u00f3n de tr\u00edceps\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/extensao-tricep-maquina\/\">Extens\u00e3o tricep na m\u00e1quina \u00e1 frente<\/a> \u2013 3 series x 12 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/tricep-sob-a-cabe.png\">Extens\u00e3o tricep sob a cabe\u00e7a<\/a> \u2013 3 series x 12 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/rezas1.jpg\">Orar<\/a> \u2013 3 series x 12 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/abdominal-em-pe.jpg\">Crunch em p\u00e9 com cabo<\/a> \u2013 3 series x 12 repeticiones<\/li>\n<li><a title=\"Piernas levantadas\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacao-pernas\/\">Eleva\u00e7\u00e3o pernas com peso<\/a> \u2013 3 series x 12 repeticiones<\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/tavi-castro20.jpg\"><img decoding=\"async\" class=\"aligncenter wp-image-7342 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/tavi-castro20.jpg\" alt=\"plan de entrenamiento de tavi castro\" width=\"736\" height=\"554\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/tavi-castro20.jpg 736w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/tavi-castro20-300x226.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/tavi-castro20-16x12.jpg 16w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/tavi-castro20-600x452.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/tavi-castro20-20x15.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/tavi-castro20-610x459.jpg 610w\" sizes=\"(max-width: 736px) 100vw, 736px\" \/><\/a><\/p>\n<h1 style=\"text-align: center;\"><strong>Sexta-feira \u2013 Peito, g\u00e9meos e HIIT<\/strong><\/h1>\n<ul>\n<li><a title=\"Aberturas inclinadas\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/aberturas-inclinadas\/\">Splits inclinados con mancuernas<\/a>\u00a0\u2013 3 series x 12 repeticiones<\/li>\n<li><a title=\"Aperturas\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/aberturas\/\">divisiones con mancuernas<\/a>\u00a0\u2013 3 series x 12 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/aberturas-inclinadas-com-cabo.jpg\">Aberturas inclinadas con cables.<\/a> \u2013 3 series x 12 repeticiones<\/li>\n<li><a title=\"Peck-Deck\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/peck-deck\/\">Peck-Deck<\/a> \u2013 3 series x 12 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/eleva\u00e7\u00e3o-gemeos.png\">Elevaci\u00f3n de pantorrillas de pie<\/a> \u2013 4 s\u00e9ries x dropset<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/gemeos-inclinado.jpg\">Eleva\u00e7\u00e3o de g\u00e9meos inclinado<\/a> \u2013 4 s\u00e9ries x dropset<\/li>\n<li><a title=\"entrenamiento HIIT\" href=\"https:\/\/ginasiovirtual.com\/treino-hiit\/\">HIIT<\/a> \u2013 20 minutos<\/li>\n<\/ul>\n<h1 style=\"text-align: center;\"><strong>S\u00e1bado \u2013 Costas e ABS<\/strong><\/h1>\n<ul>\n<li><a title=\"Elevaciones\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacoes\/\">Ascensores con agarre ancho<\/a> \u2013 3 series x 12 repeticiones<\/li>\n<li><a title=\"M\u00e1quina desplegable\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/pulldown-maquina\/\">Pulldown con agarre amplio<\/a> \u2013 3 series x 12 repeticiones<\/li>\n<li><a title=\"M\u00e1quina desplegable\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/pulldown-maquina\/\">Pulldown con agarre corto<\/a> \u2013 3 series x 12 repeticiones<\/li>\n<li><a title=\"Remo alto de la m\u00e1quina\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-alta-maquina\/\">M\u00e1quina Pulldown<\/a> \u2013 3 s\u00e9ries x dropset<\/li>\n<li><a title=\"abdominales clasicos\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/abdominal-classico\/\">abdominales<\/a> \u2013 3 s\u00e9ries x 30 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/remada-abs.jpg\">fila de ABS<\/a> \u2013 3 s\u00e9ries x 30 repeti\u00e7\u00f5es<\/li>\n<li><a title=\"Piernas levantadas\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacao-pernas\/\">Elevaci\u00f3n de piernas<\/a> \u2013 3 s\u00e9ries x 30 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/tavi-castro10.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-7340 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/tavi-castro10.jpg\" alt=\"tavi castro\" width=\"1217\" height=\"551\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/tavi-castro10.jpg 1217w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/tavi-castro10-300x136.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/tavi-castro10-768x348.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/tavi-castro10-18x8.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/tavi-castro10-1024x464.jpg 1024w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/tavi-castro10-600x272.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/tavi-castro10-20x9.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/tavi-castro10-610x276.jpg 610w\" sizes=\"(max-width: 1217px) 100vw, 1217px\" \/><\/a><\/p>\n<p>(1) O Agachamento largo e a Prensa larga refere-se \u00e0 coloca\u00e7\u00e3o dos p\u00e9s, nesta varia\u00e7\u00e3o do exerc\u00edcio a coloca\u00e7\u00e3o dos mesmos ser\u00e1 mais afastada do que o tradicional.<\/p>\n<p>(2) O Agachamento estreito e a prensa estreita refere-se \u00e0 coloca\u00e7\u00e3o dos p\u00e9s, nesta varia\u00e7\u00e3o do exerc\u00edcio a coloca\u00e7\u00e3o dos mesmos ser\u00e1 mais pr\u00f3xima do que o normal.<\/p>\n<p>Informa\u00e7\u00e3o retirada do Site Oficial &#8211;\u00a0tavicastro.nl<\/p>\n<p><a href=\"https:\/\/www.facebook.com\/tavicastroofficial\/\" target=\"_blank\" rel=\"noopener noreferrer\">facebook tavi castro<\/a><\/p>\n<p>InstagramTavi Castro<\/p>","protected":false},"excerpt":{"rendered":"<p>Descubre el plan de entrenamiento del deportista Tavi Castro.<\/p>","protected":false},"author":1218,"featured_media":7317,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"Plano de Treino Tavi Castro: Descubra o Segredo","_seopress_titles_desc":"Descobre o plano de treino Tavi Castro: treina 6 vezes\/semana, com enfoque em alta intensidade e t\u00e9cnica dropset. Conhece o seu m\u00e9todo eficaz!","_seopress_robots_index":"","_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center 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castro\",\"score\":\"good\"}]"],"_yoast_wpseo_keywordsynonyms":["[\"\",\"\"]"],"ampforwp_custom_content_editor":["&lt;h1&gt;&lt;strong&gt;Fica a conhecer o plano de treino do atleta Tavi Castro.&lt;\/strong&gt;&lt;\/h1&gt;\r\n&lt;h1&gt;&lt;!--more--&gt;&lt;\/h1&gt;\r\nO plano de treino do Tavi Castro &eacute; feito seis vezes por semana, descansando apenas ao domingo.\r\n\r\nEste atleta treina duas vezes por semana cada grupo muscular, excluindo pernas, e utiliza um alto volume de treino. Efectua entre 3 a 4 s&eacute;ries por exerc&iacute;cio e o n&uacute;mero de repeti&ccedil;&otilde;es varia normalmente entre 8 a 12 reps, e aplica a &lt;a title=&quot;Drop Set&quot; href=&quot;https:\/\/ginasiovirtual.com\/o-que-e\/drop-set\/&quot; target=&quot;_blank&quot; rel=&quot;noopener noreferrer&quot;&gt;t&eacute;cnica dropset&lt;\/a&gt; em alguns movimentos.\r\n\r\nComo treino cardio, Tavi Castro prefere o &lt;a title=&quot;Treino HIIT&quot; href=&quot;https:\/\/ginasiovirtual.com\/treino-hiit\/&quot; target=&quot;_blank&quot; rel=&quot;noopener noreferrer&quot;&gt;protocolo HIIT&lt;\/a&gt;, utilizando-o &agrave; sexta-feira no final do treino.\r\n\r\n&lt;strong&gt;Fica a conhecer o plano de treino completo deste atleta.&lt;\/strong&gt;\r\n\r\n[divider]\r\n&lt;h1 style=&quot;text-align: center;&quot;&gt;&lt;strong&gt;Segunda-feira &ndash; Pernas&lt;\/strong&gt;&lt;\/h1&gt;\r\n&lt;ul&gt;\r\n \t&lt;li&gt;&lt;a title=&quot;Agachamento&quot; href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/&quot;&gt;Agachamento largo&lt;\/a&gt; &ndash; 3 s&eacute;ries x 8 repeti&ccedil;&otilde;es (1)&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a title=&quot;Agachamento&quot; href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/&quot;&gt;Agachamento estreito&lt;\/a&gt; &ndash; 3 s&eacute;ries x 8 repeti&ccedil;&otilde;es (2)&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a href=&quot;https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/01\/peso-morto-perna-esticada.jpg&quot;&gt;Peso morto com pernas esticadas&lt;\/a&gt; &ndash; 4 s&eacute;ries x 8 repeti&ccedil;&otilde;es&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a title=&quot;Prensa&quot; href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/prensa\/&quot;&gt;Prensa larga&lt;\/a&gt; &ndash; 3 s&eacute;ries x 8 repeti&ccedil;&otilde;es (1)&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a title=&quot;Prensa&quot; href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/prensa\/&quot;&gt;Prensa estreita&lt;\/a&gt; &ndash; 3 s&eacute;ries x 8 repeti&ccedil;&otilde;es (2)&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a title=&quot;Leg-Curl&quot; href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-curl\/&quot;&gt;Leg Curl&lt;\/a&gt; &ndash; 3 s&eacute;ries x drop set&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a title=&quot;Leg-Extension&quot; href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-extension\/&quot;&gt;Leg Extension&lt;\/a&gt; &ndash; 3 s&eacute;ries x drop set&lt;\/li&gt;\r\n&lt;\/ul&gt;\r\n&lt;a href=&quot;https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/tavi-castro2.jpg&quot;&gt;&lt;img class=&quot;aligncenter wp-image-7336 size-full&quot; src=&quot;https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/tavi-castro2.jpg&quot; alt=&quot;tavi castro&quot; width=&quot;606&quot; height=&quot;435&quot; \/&gt;&lt;\/a&gt;\r\n\r\n[divider]\r\n&lt;h1 style=&quot;text-align: center;&quot;&gt;&lt;strong&gt;Ter&ccedil;a-feira &ndash; Peito e Biceps&lt;\/strong&gt;&lt;\/h1&gt;\r\n&lt;ul&gt;\r\n \t&lt;li&gt;&lt;a title=&quot;Supino Plano&quot; href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-plano\/&quot;&gt;Supino plano&lt;\/a&gt; &ndash; 3 s&eacute;ries x 8 repeti&ccedil;&otilde;es&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a title=&quot;Supino Inclinado&quot; href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-inclinado\/&quot;&gt;Supino inclinado&lt;\/a&gt; &ndash; 3 s&eacute;ries x 8 repeti&ccedil;&otilde;es&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a title=&quot;Fundos&quot; href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/fundos\/&quot;&gt;Fundos com peso&lt;\/a&gt; &ndash; 3 s&eacute;ries x drop set&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a title=&quot;Press Peito Halter&quot; href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-peito-halter\/&quot;&gt;Press de peito com halteres&lt;\/a&gt; &ndash; 3 s&eacute;ries x 8 repeti&ccedil;&otilde;es&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a title=&quot;Press Peito Inclinado&quot; href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-peito-inclinado\/&quot;&gt;Press de peito inclinado com halteres&lt;\/a&gt; &ndash; 3 s&eacute;ries x 8 repeti&ccedil;&otilde;es&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a title=&quot;Curl Bicep Barra&quot; href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/curl-bicep-barra\/&quot;&gt;Curl de bicep com barra&lt;\/a&gt; &ndash; 3 s&eacute;ries x 12 repeti&ccedil;&otilde;es&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a href=&quot;https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/09\/hammer-dumbbell-curl-exercise.jpg&quot;&gt;Curl martelo&lt;\/a&gt; &ndash; 3 s&eacute;ries x 12 repeti&ccedil;&otilde;es&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a href=&quot;https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/curl-cabo.png&quot;&gt;Curl nos cabos&lt;\/a&gt; &ndash; 3 s&eacute;ries x drop set&lt;\/li&gt;\r\n&lt;\/ul&gt;\r\n&lt;p style=&quot;text-align: center;&quot;&gt;[ads2]&lt;\/p&gt;\r\n[divider]\r\n&lt;h1 style=&quot;text-align: center;&quot;&gt;&lt;strong&gt;Quarta-feira &ndash; Costas e Trap&eacute;zios&lt;\/strong&gt;&lt;\/h1&gt;\r\n&lt;ul&gt;\r\n \t&lt;li&gt;&lt;a title=&quot;Peso-Morto&quot; href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/peso-morto\/&quot;&gt;Peso-Morto&lt;\/a&gt; &ndash; 3 s&eacute;ries x 8 repeti&ccedil;&otilde;es&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a title=&quot;Remada com Barra&quot; href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-com-barra\/&quot;&gt;Remada com barra&lt;\/a&gt; &ndash; 3 s&eacute;ries x 8 repeti&ccedil;&otilde;es&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a title=&quot;Remada T&quot; href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-t\/&quot;&gt;Remada com barra em V&lt;\/a&gt; &ndash; 3 s&eacute;ries x 8 repeti&ccedil;&otilde;es&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a title=&quot;Remada Sentada Maquina&quot; href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-sentada-maquina\/&quot;&gt;Remada na m&aacute;quina&lt;\/a&gt; &ndash; 3 s&eacute;ries x dropset&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a href=&quot;https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/encolhimento-barra.jpg&quot;&gt;Encolhimento com barra&lt;\/a&gt; &ndash; 4 s&eacute;ries x 8 repeti&ccedil;&otilde;es&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a href=&quot;https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/encolhimento-halter.jpg&quot;&gt;Encolhimento com halteres&lt;\/a&gt; &ndash; 4 s&eacute;ries x 8 repeti&ccedil;&otilde;es&lt;\/li&gt;\r\n&lt;\/ul&gt;\r\n&lt;a href=&quot;https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/31.jpg&quot;&gt;&lt;img class=&quot;aligncenter wp-image-7338 size-full&quot; src=&quot;https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/31.jpg&quot; alt=&quot;tavi castro treino&quot; width=&quot;609&quot; height=&quot;578&quot; \/&gt;&lt;\/a&gt;\r\n\r\n[divider]\r\n&lt;h1 style=&quot;text-align: center;&quot;&gt;&lt;strong&gt;Quinta-feira &ndash; Ombros, Tr&iacute;ceps e ABS&lt;\/strong&gt;&lt;\/h1&gt;\r\n&lt;ul&gt;\r\n \t&lt;li&gt;&lt;a title=&quot;Press Militar&quot; href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-militar\/&quot;&gt;Press Militar&lt;\/a&gt; &ndash; 3 s&eacute;ries x 8 repeti&ccedil;&otilde;es&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a title=&quot;Remada Alta&quot; href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-alta\/&quot;&gt;Remada Alta&lt;\/a&gt; &ndash; 3 s&eacute;ries x 8 repeti&ccedil;&otilde;es&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a title=&quot;Laterais Halter&quot; href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/laterais-halter\/&quot;&gt;Laterais&lt;\/a&gt; &ndash; 3 s&eacute;ries x dropset&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a href=&quot;https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/peck-deck-invertido.gif&quot;&gt;Peck Deck invertido&lt;\/a&gt; &ndash; 3 s&eacute;ries x dropset&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a title=&quot;Tricep a Testa Barra&quot; href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/tricep-a-testa-barra\/&quot;&gt;Tricep com barra &aacute; testa&lt;\/a&gt; &ndash; 3 s&eacute;ries x 12 repeti&ccedil;&otilde;es&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a title=&quot;Extensao Tricep Maquina&quot; href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/extensao-tricep-maquina\/&quot;&gt;Extens&atilde;o tricep na m&aacute;quina &aacute; frente&lt;\/a&gt; &ndash; 3 s&eacute;ries x 12 repeti&ccedil;&otilde;es&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a href=&quot;https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/tricep-sob-a-cabe&ccedil;a.png&quot;&gt;Extens&atilde;o tricep sob a cabe&ccedil;a&lt;\/a&gt; &ndash; 3 s&eacute;ries x 12 repeti&ccedil;&otilde;es&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a href=&quot;https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/rezas1.jpg&quot;&gt;Rezas&lt;\/a&gt; &ndash; 3 s&eacute;ries x 12 repeti&ccedil;&otilde;es&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a href=&quot;https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/abdominal-em-pe.jpg&quot;&gt;Crunch em p&eacute; com cabo&lt;\/a&gt; &ndash; 3 s&eacute;ries x 12 repeti&ccedil;&otilde;es&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a title=&quot;Eleva&ccedil;&atilde;o Pernas&quot; href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacao-pernas\/&quot;&gt;Eleva&ccedil;&atilde;o pernas com peso&lt;\/a&gt; &ndash; 3 s&eacute;ries x 12 repeti&ccedil;&otilde;es&lt;\/li&gt;\r\n&lt;\/ul&gt;\r\n&lt;a href=&quot;https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/tavi-castro20.jpg&quot;&gt;&lt;img class=&quot;aligncenter wp-image-7342 size-full&quot; src=&quot;https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/tavi-castro20.jpg&quot; alt=&quot;tavi castro plano de treino&quot; width=&quot;736&quot; height=&quot;554&quot; \/&gt;&lt;\/a&gt;\r\n\r\n[divider]\r\n&lt;h1 style=&quot;text-align: center;&quot;&gt;&lt;strong&gt;Sexta-feira &ndash; Peito, g&eacute;meos e HIIT&lt;\/strong&gt;&lt;\/h1&gt;\r\n&lt;ul&gt;\r\n \t&lt;li&gt;&lt;a title=&quot;Aberturas Inclinadas&quot; href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/aberturas-inclinadas\/&quot;&gt;Aberturas inclinadas com halteres&lt;\/a&gt;&nbsp;&ndash; 3 s&eacute;ries x 12 repeti&ccedil;&otilde;es&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a title=&quot;Aberturas&quot; href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/aberturas\/&quot;&gt;Aberturas com halteres&lt;\/a&gt;&nbsp;&ndash; 3 s&eacute;ries x 12 repeti&ccedil;&otilde;es&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a href=&quot;https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/aberturas-inclinadas-com-cabo.jpg&quot;&gt;Aberturas inclinadas com cabos&lt;\/a&gt; &ndash; 3 s&eacute;ries x 12 repeti&ccedil;&otilde;es&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a title=&quot;Peck-Deck&quot; href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/peck-deck\/&quot;&gt;Peck-Deck&lt;\/a&gt; &ndash; 3 s&eacute;ries x 12 repeti&ccedil;&otilde;es&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a href=&quot;https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/eleva&ccedil;&atilde;o-gemeos.png&quot;&gt;Eleva&ccedil;&atilde;o de g&eacute;meos em p&eacute;&lt;\/a&gt; &ndash; 4 s&eacute;ries x dropset&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a href=&quot;https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/gemeos-inclinado.jpg&quot;&gt;Eleva&ccedil;&atilde;o de g&eacute;meos inclinado&lt;\/a&gt; &ndash; 4 s&eacute;ries x dropset&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a title=&quot;Treino HIIT&quot; href=&quot;https:\/\/ginasiovirtual.com\/treino-hiit\/&quot;&gt;HIIT&lt;\/a&gt; &ndash; 20 minutos&lt;\/li&gt;\r\n&lt;\/ul&gt;\r\n[divider]\r\n&lt;h1 style=&quot;text-align: center;&quot;&gt;&lt;strong&gt;S&aacute;bado &ndash; Costas e ABS&lt;\/strong&gt;&lt;\/h1&gt;\r\n&lt;ul&gt;\r\n \t&lt;li&gt;&lt;a title=&quot;Eleva&ccedil;&otilde;es&quot; href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacoes\/&quot;&gt;Eleva&ccedil;&otilde;es com pega larga&lt;\/a&gt; &ndash; 3 s&eacute;ries x 12 repeti&ccedil;&otilde;es&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a title=&quot;Pulldown Maquina&quot; href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/pulldown-maquina\/&quot;&gt;Pulldown com pega larga&lt;\/a&gt; &ndash; 3 s&eacute;ries x 12 repeti&ccedil;&otilde;es&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a title=&quot;Pulldown Maquina&quot; href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/pulldown-maquina\/&quot;&gt;Pulldown com pega curta&lt;\/a&gt; &ndash; 3 s&eacute;ries x 12 repeti&ccedil;&otilde;es&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a title=&quot;Remada Alta Maquina&quot; href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-alta-maquina\/&quot;&gt;M&aacute;quina Pulldown&lt;\/a&gt; &ndash; 3 s&eacute;ries x dropset&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a title=&quot;Abdominal Classico&quot; href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/abdominal-classico\/&quot;&gt;Crunches&lt;\/a&gt; &ndash; 3 s&eacute;ries x 30 repeti&ccedil;&otilde;es&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a href=&quot;https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/remada-abs.jpg&quot;&gt;Remada ABS&lt;\/a&gt; &ndash; 3 s&eacute;ries x 30 repeti&ccedil;&otilde;es&lt;\/li&gt;\r\n \t&lt;li&gt;&lt;a title=&quot;Eleva&ccedil;&atilde;o Pernas&quot; href=&quot;https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacao-pernas\/&quot;&gt;Eleva&ccedil;&atilde;o pernas&lt;\/a&gt; &ndash; 3 s&eacute;ries x 30 repeti&ccedil;&otilde;es&lt;\/li&gt;\r\n&lt;\/ul&gt;\r\n&lt;a href=&quot;https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/tavi-castro10.jpg&quot;&gt;&lt;img class=&quot;aligncenter wp-image-7340 size-full&quot; src=&quot;https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/03\/tavi-castro10.jpg&quot; alt=&quot;tavi castro&quot; width=&quot;1217&quot; height=&quot;551&quot; \/&gt;&lt;\/a&gt;\r\n\r\n[divider]\r\n\r\n(1) O Agachamento largo e a Prensa larga refere-se &agrave; coloca&ccedil;&atilde;o dos p&eacute;s, nesta varia&ccedil;&atilde;o do exerc&iacute;cio a coloca&ccedil;&atilde;o dos mesmos ser&aacute; mais afastada do que o tradicional.\r\n\r\n(2) O Agachamento estreito e a prensa estreita refere-se &agrave; coloca&ccedil;&atilde;o dos p&eacute;s, nesta varia&ccedil;&atilde;o do exerc&iacute;cio a coloca&ccedil;&atilde;o dos mesmos ser&aacute; mais pr&oacute;xima do que o normal.\r\n\r\n[divider]\r\n\r\nInforma&ccedil;&atilde;o retirada do Site Oficial -&nbsp;tavicastro.nl\r\n\r\n&lt;a 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