{"id":8148,"date":"2015-05-18T10:24:27","date_gmt":"2015-05-18T10:24:27","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=8148"},"modified":"2021-04-12T22:36:53","modified_gmt":"2021-04-12T21:36:53","slug":"plan-de-entrenamiento-de-ryan-terry","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/es\/ryan-terry-plano-de-treino\/","title":{"rendered":"Ryan Terry &#8211; Plano de Treino"},"content":{"rendered":"<h1><strong>Fica a conhecer o plano de treino do atleta\u00a0Ryan Terry<\/strong><\/h1>\n<h1><!--more--><\/h1>\n<p>O plano de treino do Ryan Terry\u00a0\u00e9 feito seis\u00a0vezes por semana,\u00a0descansando apenas ao domingo. O treino de pernas \u00e9 feito duas vezes, tal como o de abdominais, sendo que os restantes m\u00fasculos s\u00e3o treinados apenas uma vez por semana.<\/p>\n<p>Faz normalmente entre 3 a 4 s\u00e9ries por exerc\u00edcio e n\u00e3o tem nenhum n\u00famero fixo de repeti\u00e7\u00f5es,\u00a0variando normalmente entre as\u00a08 e as 15 reps.<\/p>\n<p>Caso n\u00e3o conhe\u00e7as algum exerc\u00edcio, basta clicares em cima do nome para teres acesso a uma imagem ilustrativa do mesmo.<\/p>\n<p><strong>Fica a conhecer o plano de treino do\u00a0Ryan Terry.<\/strong><\/p>\n<h1 style=\"text-align: center;\"><strong>Segunda-feira \u2013 Costas<\/strong><\/h1>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacoes\/\">Eleva\u00e7\u00f5es c\/ pega larga<\/a> \u2013 4 series x 12-15 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/pulldown-maquina\/\">Pulldown con agarre amplio<\/a> \u2013 4 series x 12-15 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/pulldown-maquina\/\">Pulldown con agarre corto<\/a> \u2013 4 series x 12-15 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-sentada-maquina\/\">Remo sentado na m\u00e1quina c\/ pega curta<\/a> \u2013 3 series x 12-15 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-com-barra\/\">remo con barra<\/a> \u2013 4 series x 12-15 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/peso-morto\/\">Peso muerto<\/a> \u2013 4 series x 8-10 repeticiones<\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ryan-terry2.jpg\"><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone wp-image-8152 size-large\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ryan-terry2-1024x544.jpg\" alt=\"terry ryan\" width=\"620\" height=\"329\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ryan-terry2-1024x544.jpg 1024w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ryan-terry2-300x160.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ryan-terry2-768x408.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ryan-terry2-1300x690.jpg 1300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ryan-terry2-18x10.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ryan-terry2-620x330.jpg 620w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ryan-terry2-20x11.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ryan-terry2-600x319.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ryan-terry2-610x324.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ryan-terry2.jpg 1320w\" sizes=\"(max-width: 620px) 100vw, 620px\" \/><\/a><\/p>\n<h1 style=\"text-align: center;\"><strong>Ter\u00e7a-feira \u2013 Bra\u00e7os e Abdominais<\/strong><\/h1>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/fundos\/\">Fondos<\/a> \u2013 4 series x 8 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/tricep-cabo-1-bra%C3%A7o.jpg\">Extens\u00e3o tricep na m\u00e1quina com um bra\u00e7o<\/a> \u2013 3 s\u00e9ries x 10-12 repeti\u00e7\u00f5es (Cada bra\u00e7o)<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/tricep-a-testa-barra\/\">Tr\u00edceps con barra en la frente<\/a> \u2013 3 series x 10-12 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/curl-bicep-barra\/\">curl con barra en Z<\/a> \u2013 3 series x 8-10 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/bicep-halter-concentrado\/\">Curl com halter com um bra\u00e7o<\/a> \u2013 4 s\u00e9ries x 8-10 repeti\u00e7\u00f5es (Cada bra\u00e7o)<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/curl-martelo1.jpg\">Curl de martillo<\/a> \u2013 3 series x 8-10 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/abdominal-classico\/\">abdominales<\/a> \u2013 4 s\u00e9ries x 50 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/side-twist.jpg\">Rotaci\u00f3n lateral<\/a> \u2013 3 s\u00e9ries x 20 repeti\u00e7\u00f5es (Cada lado)<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/prancha-2\/\">Junta<\/a> \u2013 3 s\u00e9ries x At\u00e9 \u00e0 falha<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/crunch-peso.jpg\">Abdominales con peso<\/a> \u2013 3 series x 12-15 repeticiones<\/li>\n<\/ul>\n<h1 style=\"text-align: center;\"><strong>Quarta-feira \u2013 Pernas<\/strong><\/h1>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/\">Ponerse en cuclillas<\/a> \u2013 4 series x 10 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/hack-squat.jpg\">Hack de sentadillas<\/a> \u2013 3 series x 8-10 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/prensa\/\">Prensa<\/a> \u2013 3 series x 12 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-extension\/\">Extensi\u00f3n de pierna<\/a> \u2013 4 series x 12-15 repeticiones<\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ryan-terry-3.jpg\"><img decoding=\"async\" class=\"alignnone wp-image-8154 size-large\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ryan-terry-3-1024x686.jpg\" alt=\"terry ryan\" width=\"620\" height=\"415\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ryan-terry-3-1024x686.jpg 1024w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ryan-terry-3-300x201.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ryan-terry-3-768x515.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ryan-terry-3-1300x872.jpg 1300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ryan-terry-3-18x12.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ryan-terry-3-600x402.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ryan-terry-3-610x409.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ryan-terry-3-20x13.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ryan-terry-3.jpg 1320w\" sizes=\"(max-width: 620px) 100vw, 620px\" \/><\/a><\/p>\n<h1><\/h1>\n<h1 style=\"text-align: center;\"><strong>Quinta-feira \u2013 Ombros<\/strong><\/h1>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/laterais-halter\/\">Lados<\/a> \u2013 4 series x 10-12 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/press-militar-smith.jpg\">Prensa militar sentada sobre el herrero.<\/a> \u2013 4 series x 8-15 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/frontais\/\">Frontales<\/a> \u2013 3 series x 15 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/posteriores.jpg\">Isquiotibiales con cables<\/a> \u2013 3 series x 15 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/encolhimento-frontal.png\">Retr\u00e1ctil frontal con barra<\/a> \u2013 3 series x 12 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/encolhimento-posterior.jpg\">Retracci\u00f3n trasera con barra<\/a> \u2013 3 series x 12 repeticiones<\/li>\n<\/ul>\n<h1 style=\"text-align: center;\"><strong>Sexta-feira \u2013 Peito e Abdominais<\/strong><\/h1>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-inclinado\/\">Press de banca inclinado<\/a> \u2013 4 series x 10-12 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-peito-halter\/\">Press de pecho con mancuernas<\/a> \u2013 3 series x 10 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/aberturas-cabos\/\">Aberturas para cables<\/a> \u2013 4 series x 10-12 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/aberturas-inclinadas\/\">Aberturas inclinadas<\/a> \u2013 3 series x 10 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/12\/hanging-knee-raises.jpg\">Elevaciones de piernas en suspensi\u00f3n<\/a> \u2013 3 s\u00e9ries x At\u00e9 \u00e0 falha<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/abdominal-classico\/\">abdominales<\/a> \u2013 3 series x 10 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/abs-chop.jpg\">Tirador de cables<\/a> \u2013 3 s\u00e9ries x 15-20 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ryan-terry-41.jpg\"><img decoding=\"async\" class=\"alignnone size-large wp-image-8158\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ryan-terry-41-1024x686.jpg\" alt=\"ryan terry 4\" width=\"620\" height=\"415\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ryan-terry-41-1024x687.jpg 1024w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ryan-terry-41-300x201.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ryan-terry-41-768x515.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ryan-terry-41-1300x872.jpg 1300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ryan-terry-41-18x12.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ryan-terry-41-600x402.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ryan-terry-41-20x13.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ryan-terry-41-610x409.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ryan-terry-41.jpg 1320w\" sizes=\"(max-width: 620px) 100vw, 620px\" \/><\/a><\/p>\n<h1 style=\"text-align: center;\"><strong>S\u00e1bado \u2013 Pernas<\/strong><\/h1>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/leg-curl-em-pe.jpg\">Leg curl com uma perna em p\u00e9<\/a> \u2013 4 series x 10-12 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-curl\/\">Leg Curl<\/a> \u2013 4 series x 10-12 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/lunges\/\">Estocadas caminando<\/a> \u2013 3 series x 10-12 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/gemeos-sentado.jpg\">Elevaci\u00f3n de pantorrillas sentado<\/a> \u2013 3 series x 10-12 repeticiones<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/gemeos-smith.jpg\">Eleva\u00e7\u00e3o de g\u00e9meos na smith<\/a> \u2013 3 s\u00e9ries x 30 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/gemeos-1-pe.jpg\">Eleva\u00e7\u00e3o de g\u00e9meos com uma perna<\/a> \u2013 4 series x 20 repeticiones<\/li>\n<\/ul>\n<p><a href=\"https:\/\/www.facebook.com\/login\/?next=https%3A%2F%2Fwww.facebook.com%2Fpages%2FRyan-Terry%2F112209628866656%3Ffref%3Dts\" target=\"_blank\">facebook ryan terry<\/a><\/p>\n<p>Instagram Ryan Terry<\/p>\n<p><a href=\"https:\/\/ryanterry.co.uk\/\" target=\"_blank\">Sitio web de Ryan Terry<\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>Fica a conhecer o plano de treino do atleta\u00a0Ryan Terry<\/p>","protected":false},"author":1218,"featured_media":8149,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"Treino Intenso c\/ Ryan Terry: Descobre a Rotina","_seopress_titles_desc":"Descobre o plano de treino de Ryan Terry e transforma o teu f\u00edsico com rotinas intensivas e dicas exclusivas. Treina como um campe\u00e3o!","_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 center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[86],"tags":[215,216],"class_list":["post-8148","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-planos-de-treino","tag-plano-de-treino","tag-ryan-terry"],"featured_image_src":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ryan-terry.jpg","blog_images":{"medium":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ryan-terry-300x115.jpg","large":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ryan-terry.jpg"},"ams_acf":[],"jetpack_featured_media_url":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ryan-terry.jpg","spectra_custom_meta":{"_edit_lock":["1484784674:1"],"_thumbnail_id":["8149"],"_edit_last":["1"],"tie_sidebar_pos":["default"],"tie_post_head":["thumb"],"tie_post_slider":["4957"],"_yoast_wpseo_focuskw":["ryan terry"],"_yoast_wpseo_linkdex":["85"],"custom_total_hits":["000000404"],"_oembed_99ea37b67ada994a52edc36452e1a246":["{{unknown}}"],"_oembed_d92a37a0a8d1000b72e33879fee15870":["{{unknown}}"],"_oembed_3398339460001c31ff3804c52ef61eea":["{{unknown}}"],"_yoast_wpseo_focuskw_text_input":["ryan terry"],"_yoast_wpseo_content_score":["90"],"_jetpack_dont_email_post_to_subs":["1"],"_yoast_wpseo_primary_category":[""],"taq_review_style":["stars"],"jnh_switched_jarida":["yes"],"tie_views":["20426"],"_yst_prominent_words_version":["1"],"_facebook_shares":["0"],"_pinterest_shares":["0"],"_google_plus_shares":["0"],"_twitter_shares":["0"],"_linkedin_shares":["0"],"_total_shares":["0"],"swp_cache_timestamp":["442925"],"ilj_linkdefinition":["a:1:{i:0;s:10:\"ryan terry\";}"],"_metaseo_metatitle":["Ryan Terry - Plano de Treino"],"_metaseo_metadesc":["Encontras aqui o plano de treino do atleta Ryan Terry, fica a conhecer o seu programa e os exerc\u00edcios que utiliza."],"psp_kw":["ryan terry - plano de treino"],"psp_meta":["a:14:{s:5:\"title\";s:28:\"Ryan Terry - Plano de Treino\";s:11:\"description\";s:165:\"Fica a conhecer o plano de treino do atleta\u00a0Ryan Terry O plano de treino do Ryan Terry\u00a0\u00e9 feito seis\u00a0vezes por semana,\u00a0descansando apenas ao domingo. O treino...\";s:8:\"keywords\";s:103:\"ryan terry - plano de treino, s\u00e9ries, repeti\u00e7\u00f5es, 10-12, 12-15, ryan, terry, curl, barra, 8-10, pega\";s:13:\"focus_keyword\";s:28:\"ryan terry - plano de treino\";s:14:\"mfocus_keyword\";s:28:\"ryan terry - plano de treino\";s:17:\"facebook_isactive\";s:0:\"\";s:14:\"facebook_titlu\";s:0:\"\";s:13:\"facebook_desc\";s:0:\"\";s:14:\"facebook_image\";s:0:\"\";s:23:\"facebook_opengraph_type\";s:0:\"\";s:12:\"robots_index\";s:0:\"\";s:13:\"robots_follow\";s:0:\"\";s:8:\"priority\";s:0:\"\";s:9:\"canonical\";s:0:\"\";}"],"psp_status":["a:1:{s:28:\"ryan terry - plano de treino\";a:4:{s:2:\"kw\";s:28:\"ryan terry - plano de treino\";s:5:\"score\";s:4:\"55.0\";s:7:\"density\";a:3:{s:8:\"nb_words\";i:279;s:13:\"kw_occurences\";i:0;s:7:\"density\";i:0;}s:4:\"data\";a:20:{s:5:\"title\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:28:\"ryan terry - plano de treino\";s:8:\"focus_kw\";s:28:\"ryan terry - plano de treino\";}s:5:\"score\";i:1;s:3:\"msg\";s:101:\"Great, the SEO title contains between 5 and 70 characters and also it begins with your focus keyword.\";}s:18:\"title_enough_words\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:85:\"Great, the SEO title contains 4 allowed words and the recommended minimum is 3 words.\";}s:10:\"page_title\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:28:\"ryan terry - plano de treino\";s:8:\"focus_kw\";s:28:\"ryan terry - plano de treino\";}s:5:\"score\";s:4:\"1.00\";s:3:\"msg\";s:171:\"Great, the page title contains 28 characters and it's between 5 and 70 characters, which is the recommended interval. Great, the page title begins with your focus keyword.\";}s:16:\"meta_description\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:165:\"fica a conhecer o plano de treino do atleta\u00a0ryan terry o plano de treino do ryan terry\u00a0\u00e9 feito seis\u00a0vezes por semana,\u00a0descansando apenas ao domingo. o treino...\";s:8:\"focus_kw\";s:28:\"ryan terry - plano de treino\";}s:5:\"score\";d:0.5;s:3:\"msg\";s:114:\"Bad, the focus keyword <strong>ryan terry - plano de treino<\/strong> does not appear in the page meta description.\";}s:13:\"meta_keywords\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:103:\"ryan terry - plano de treino, s\u00e9ries, repeti\u00e7\u00f5es, 10-12, 12-15, ryan, terry, curl, barra, 8-10, pega\";s:8:\"focus_kw\";s:28:\"ryan terry - plano de treino\";}s:5:\"score\";i:1;s:3:\"msg\";s:58:\"Great, the page meta keywords contains your focus keyword.\";}s:9:\"permalink\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:54:\"https:\/\/ginasiovirtual.com\/ryan-terry-plano-de-treino\/\";s:8:\"focus_kw\";s:26:\"ryan-terry-plano-de-treino\";}s:5:\"score\";i:1;s:3:\"msg\";s:54:\"Great, the page permalink contains your focus keyword.\";}s:15:\"first_paragraph\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:294:\"fica a conhecer o plano de treino do atleta\u00a0ryan terry o plano de treino do ryan terry\u00a0\u00e9 feito seis\u00a0vezes por semana,\u00a0descansando apenas ao domingo. o treino de pernas \u00e9 feito duas vezes, tal como o de abdominais, sendo que os restantes m\u00fasculos s\u00e3o treinados apenas uma vez por semana.\";s:8:\"focus_kw\";s:28:\"ryan terry - plano de treino\";}s:5:\"score\";i:0;s:3:\"msg\";s:121:\"Bad, the focus keyword <strong>ryan terry - plano de treino<\/strong> does not appear in the page content first paragraph.\";}s:16:\"embedded_content\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:114:\"Great, your web page content don't have any embedded content <i>(frame, iframe, object, embed or HTML5 video)<\/i>.\";}s:12:\"enough_words\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:92:\"Great, the page content contains 279 allowed words and the recommended minimum is 250 words.\";}s:10:\"images_alt\";a:2:{s:5:\"score\";d:0.5;s:3:\"msg\";s:75:\"Poor, the page content has 3 images and 3 images contains an alt attribute.\";}s:9:\"html_bold\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:88:\"Bad, the page content has 8 bold elements, but none of them contains your focus keyword.\";}s:11:\"html_italic\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:45:\"Bad, the page content has no italic elements.\";}s:14:\"html_underline\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:49:\"Bad, the page content has no underlined elements.\";}s:11:\"subheadings\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:172:\"Bad, the page content has 7 &lt;h1&gt;, 0 &lt;h2&gt;, 0 &lt;h3&gt; subheading tags and 0 &lt;h1&gt;, 0 &lt;h2&gt;, 0 &lt;h3&gt; subheading tags contains your focus keyword.\";}s:13:\"first100words\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:81:\"Bad, the page content doesn't contains your focus keyword in the first 100 words.\";}s:12:\"last100words\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:80:\"Bad, the page content doesn't contains your focus keyword in the last 100 words.\";}s:14:\"links_external\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:75:\"Great, the page content has 3 external links and none of them are nofollow.\";}s:14:\"links_internal\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:76:\"Great, the page content has 42 internal links and none of them are nofollow.\";}s:15:\"links_competing\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:103:\"Great, the page content doesn't have any potential competing links (which contains your focus keyword).\";}s:10:\"kw_density\";a:3:{s:7:\"details\";a:3:{s:8:\"nb_words\";i:279;s:13:\"kw_occurences\";i:0;s:7:\"density\";i:0;}s:5:\"score\";i:0;s:3:\"msg\";s:136:\"Bad, keyword density is 0%, because the focus keyword <strong>ryan terry - plano de treino<\/strong> does not appear in the page content.\";}}}}"],"psp_score":["55.0"],"slim_seo":["a:2:{s:5:\"title\";s:28:\"Ryan Terry - Plano de Treino\";s:11:\"description\";s:115:\"Encontras aqui o plano de treino do atleta Ryan Terry, fica a conhecer o seu programa e os exerc\u00edcios que utiliza.\";}"],"_yoast_wpseo_title":["Ryan Terry - Plano de Treino"],"_seo_editor_notes":["Ryan Terry - Plano de Treino"],"_yoast_wpseo_metadesc":["Fica a conhecer o plano de treino do atleta Ryan Terry e os exerc&iacute;cios utilizados nos seus treinos."],"_trp_automatically_translated_slug_de_DE":["ryan-terry-trainingsplan"],"_trp_automatically_translated_slug_sv_SE":["ryan-terry-traningsplan"],"_trp_automatically_translated_slug_fr_FR":["plan-de-formation-ryan-terry"],"rank_math_primary_category":[""],"rank_math_title":["Ryan Terry - Plano de Treino"],"rank_math_description":["Fica a conhecer o plano de treino do atleta Ryan Terry e os exerc&iacute;cios utilizados nos seus treinos."],"rank_math_focus_keyword":["ryan terry"],"rank_math_news_sitemap_robots":["index"],"rank_math_robots":["a:1:{i:0;s:5:\"index\";}"],"_trp_automatically_translated_slug_en_US":["ryan-terry-training-plan"],"_trp_automatically_translated_slug_es_ES":["plan-de-entrenamiento-de-ryan-terry"],"_trp_automatically_translated_slug_nl_NL":["ryan-terry-trainingsplan"],"rank_math_internal_links_processed":["1"],"_trp_automatically_translated_slug_en_GB":["ryan-terry-training-plan"],"_trp_automatically_translated_slug_it_IT":["piano-di-allenamento-ryan-terryry-2"],"astra_style_timestamp_css":["1776500012"],"placid_social_images_temp_pinterest":["a:7:{s:10:\"built_from\";N;s:8:\"template\";N;s:3:\"url\";N;s:5:\"width\";N;s:6:\"height\";N;s:6:\"status\";N;s:4:\"path\";N;}"],"placid_social_images_temp_template_built_from":[null],"placid_social_images_temp_template":[null],"placid_social_images_temp_ogimage":["a:7:{s:10:\"built_from\";s:7:\"default\";s:8:\"template\";s:9:\"l1li0mfpu\";s:3:\"url\";N;s:5:\"width\";N;s:6:\"height\";N;s:6:\"status\";N;s:4:\"path\";N;}"],"placid_social_images_temp_twitter":["a:7:{s:10:\"built_from\";N;s:8:\"template\";N;s:3:\"url\";N;s:5:\"width\";N;s:6:\"height\";N;s:6:\"status\";N;s:4:\"path\";N;}"],"rank_math_analytic_object_id":["270"],"_pretty-link":["533"],"wpil_sync_error":["1"],"isc_post_images":["a:4:{i:8152;s:78:\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ryan-terry2-1024x544.jpg\";i:8154;s:79:\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ryan-terry-3-1024x686.jpg\";i:8158;s:80:\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ryan-terry-41-1024x686.jpg\";i:8149;a:2:{s:3:\"src\";s:68:\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ryan-terry.jpg\";s:9:\"thumbnail\";b:1;}}"],"_uag_page_assets":["a:9:{s:3:\"css\";s:0:\"\";s:2:\"js\";s:0:\"\";s:18:\"current_block_list\";a:0:{}s:8:\"uag_flag\";b:0;s:11:\"uag_version\";i:1780066051;s:6:\"gfonts\";a:0:{}s:10:\"gfonts_url\";s:0:\"\";s:12:\"gfonts_files\";a:0:{}s:14:\"uag_faq_layout\";b:0;}"],"_plp_post_keywords_updated_at":["2024-07-29 02:13:25"],"_plp_post_urls_updated_at":["2024-07-29 02:14:09"],"wpil_sync_report3":["1"],"wpil_links_inbound_internal_count":["2"],"wpil_links_inbound_internal_count_data":["a:2:{i:0;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:54:\"https:\/\/ginasiovirtual.com\/ryan-terry-plano-de-treino\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:9249;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:62:\"O plano de treino do atleta Ryan Terry est\u00e1 dispon\u00edvel aqui.\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:1;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:54:\"https:\/\/ginasiovirtual.com\/ryan-terry-plano-de-treino\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:12108;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:10:\"Ryan Terry\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}}"],"wpil_links_outbound_internal_count":["24"],"wpil_links_outbound_internal_count_data":["a:24:{i:0;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:55:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacoes\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:171;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:25:\"Eleva\u00e7\u00f5es c\/ pega larga\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:1;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:62:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/pulldown-maquina\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:180;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:22:\"Pulldown c\/ pega larga\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:2;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:62:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/pulldown-maquina\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";r:28;s:6:\"anchor\";s:22:\"Pulldown c\/ pega curta\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:3;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:68:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-sentada-maquina\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:165;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:38:\"Remo sentado na m\u00e1quina c\/ pega curta\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:4;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:62:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-com-barra\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:189;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:16:\"Remada com barra\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:5;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:56:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/peso-morto\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:177;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:10:\"Peso-morto\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:6;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:52:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/fundos\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:251;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:6:\"Fundos\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:7;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:66:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/tricep-a-testa-barra\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:254;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:25:\"Tricep com barra \u00e0 testa\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:8;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:62:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/curl-bicep-barra\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:238;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:19:\"Curl com barra em Z\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:9;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:70:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/bicep-halter-concentrado\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:241;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:29:\"Curl com halter com um bra\u00e7o\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:10;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:64:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/abdominal-classico\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:838;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:8:\"Crunches\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:11;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:55:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/prancha-2\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:823;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:7:\"Prancha\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:12;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:57:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:195;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:11:\"Agachamento\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:13;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:52:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/prensa\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:208;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:6:\"Prensa\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:14;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:59:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-extension\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:201;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:13:\"Leg Extension\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:15;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:61:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/laterais-halter\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:218;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:8:\"Laterais\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:16;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:54:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/frontais\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:215;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:8:\"Frontais\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:17;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:62:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-inclinado\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:138;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:16:\"Supino inclinado\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:18;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:64:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-peito-halter\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:129;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:27:\"Press de peito com halteres\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:19;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:61:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/aberturas-cabos\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:156;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:19:\"Aberturas com cabos\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:20;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:66:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/aberturas-inclinadas\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:145;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:20:\"Aberturas inclinadas\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:21;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:64:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/abdominal-classico\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";r:205;s:6:\"anchor\";s:8:\"Crunches\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:22;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:54:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-curl\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:198;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:8:\"Leg curl\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:23;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:52:\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/lunges\/\";s:4:\"host\";s:18:\"ginasiovirtual.com\";s:8:\"internal\";b:1;s:4:\"post\";O:15:\"Wpil_Model_Post\":12:{s:2:\"id\";i:205;s:5:\"title\";N;s:4:\"type\";s:4:\"post\";s:6:\"status\";N;s:7:\"content\";N;s:5:\"links\";N;s:4:\"slug\";N;s:6:\"clicks\";N;s:8:\"position\";N;s:15:\"organic_traffic\";N;s:6:\"editor\";N;s:11:\"acf_content\";N;}s:6:\"anchor\";s:14:\"Lunges a andar\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}}"],"wpil_links_outbound_external_count":["2"],"wpil_links_outbound_external_count_data":["a:2:{i:0;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:118:\"https:\/\/www.facebook.com\/login\/?next=https%3A%2F%2Fwww.facebook.com%2Fpages%2FRyan-Terry%2F112209628866656%3Ffref%3Dts\";s:4:\"host\";s:12:\"facebook.com\";s:8:\"internal\";b:0;s:4:\"post\";N;s:6:\"anchor\";s:19:\"Facebook Ryan Terry\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}i:1;O:15:\"Wpil_Model_Link\":8:{s:7:\"link_id\";i:0;s:3:\"url\";s:24:\"https:\/\/ryanterry.co.uk\/\";s:4:\"host\";s:15:\"ryanterry.co.uk\";s:8:\"internal\";b:0;s:4:\"post\";N;s:6:\"anchor\";s:18:\"Website Ryan Terry\";s:15:\"added_by_plugin\";b:0;s:8:\"location\";s:7:\"content\";}}"],"wpil_sync_report2_time":["2024-08-11T21:00:13+00:00"],"_seopress_titles_title":["Treino Intenso c\/ Ryan Terry: Descobre a Rotina"],"_seopress_titles_desc":["Descobre o plano de treino de Ryan Terry e transforma o teu f\u00edsico com rotinas intensivas e dicas exclusivas. Treina como um campe\u00e3o!"],"_seopress_analysis_target_kw":["ryan terry"],"_elementor_page_assets":["a:0:{}"]},"uagb_featured_image_src":{"full":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ryan-terry.jpg",750,288,false],"thumbnail":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ryan-terry-150x150.jpg",150,150,true],"medium":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ryan-terry-300x115.jpg",300,115,true],"medium_large":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ryan-terry.jpg",750,288,false],"large":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ryan-terry.jpg",750,288,false],"1536x1536":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ryan-terry.jpg",750,288,false],"2048x2048":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ryan-terry.jpg",750,288,false],"trp-custom-language-flag":["https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2015\/05\/ryan-terry-18x7.jpg",18,7,true]},"uagb_author_info":{"display_name":"GinasioVirtual","author_link":"https:\/\/ginasiovirtual.com\/es\/author\/ginasiovirtual\/"},"uagb_comment_info":1,"uagb_excerpt":"Fica a conhecer o plano de treino do atleta\u00a0Ryan Terry","_links":{"self":[{"href":"https:\/\/ginasiovirtual.com\/es\/wp-json\/wp\/v2\/posts\/8148","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ginasiovirtual.com\/es\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ginasiovirtual.com\/es\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ginasiovirtual.com\/es\/wp-json\/wp\/v2\/users\/1218"}],"replies":[{"embeddable":true,"href":"https:\/\/ginasiovirtual.com\/es\/wp-json\/wp\/v2\/comments?post=8148"}],"version-history":[{"count":0,"href":"https:\/\/ginasiovirtual.com\/es\/wp-json\/wp\/v2\/posts\/8148\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ginasiovirtual.com\/es\/wp-json\/wp\/v2\/media\/8149"}],"wp:attachment":[{"href":"https:\/\/ginasiovirtual.com\/es\/wp-json\/wp\/v2\/media?parent=8148"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ginasiovirtual.com\/es\/wp-json\/wp\/v2\/categories?post=8148"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ginasiovirtual.com\/es\/wp-json\/wp\/v2\/tags?post=8148"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}