{"id":4244,"date":"2015-01-21T02:56:59","date_gmt":"2015-01-21T02:56:59","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=4244"},"modified":"2015-05-31T20:40:27","modified_gmt":"2015-05-31T20:40:27","slug":"entrainement-corps-entier-3x-semaine","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/fr\/treino-corpo-inteiro-3x-semana\/","title":{"rendered":"Treino corpo inteiro – 3x semana"},"content":{"rendered":"

Plano de treino corpo inteiro\/full body feito tr\u00eas vezes por semana.<\/strong><\/h3>\n

<\/h1>\n

Formation ABC.<\/p>\n

Descanso entre s\u00e9ries: 90′ segundos.<\/p>\n

Descanso entre exerc\u00edcios: 120′ segundos.<\/p>\n

Entra\u00eenement complet du corps<\/strong><\/h2>\n

Formation A<\/strong><\/h3>\n

Presse \u00e0 banc plat<\/a> – 5 s\u00e9ries x 5 repeti\u00e7\u00f5es<\/p>\n

Rang\u00e9e d'halt\u00e8res<\/a> – 5 s\u00e9ries x 5 repeti\u00e7\u00f5es<\/p>\n

Presse<\/a> – 5 s\u00e9ries x 5 repeti\u00e7\u00f5es<\/p>\n

Curl biceps avec barre<\/a> – 3 s\u00e9ries x 8 repeti\u00e7\u00f5es<\/p>\n

abdos<\/p>\n

Formation B<\/strong><\/h3>\n

S'accroupir<\/a> – 5 s\u00e9ries x 5 repeti\u00e7\u00f5es<\/p>\n

Presse \u00e0 \u00e9paules avec halt\u00e8res<\/a> – 5 s\u00e9ries x 5 repeti\u00e7\u00f5es<\/p>\n

Fonds pond\u00e9r\u00e9s<\/a> – 5 s\u00e9ries x 5 repeti\u00e7\u00f5es<\/p>\n

Lev\u00e9es \u00e0 poign\u00e9e courte<\/a> – 5 s\u00e9ries x at\u00e9 a falha<\/p>\n

Hyperextensions<\/p>\n

Formation C<\/strong><\/h3>\n

Poids mort<\/a> – 5 s\u00e9ries x 5 repeti\u00e7\u00f5es<\/p>\n

D\u00e9velopp\u00e9 couch\u00e9 inclin\u00e9<\/a> – 5 s\u00e9ries x 5 repeti\u00e7\u00f5es<\/p>\n

Presse<\/a> – 5 s\u00e9ries x 5 repeti\u00e7\u00f5es<\/p>\n

Triceps avec halt\u00e8re au front<\/a> – 3 s\u00e9ries x 8 repeti\u00e7\u00f5es<\/p>\n

abdos<\/p>","protected":false},"excerpt":{"rendered":"

Plano de treino corpo inteiro\/full body feito tr\u00eas vezes por semana.<\/p>","protected":false},"author":1218,"featured_media":4281,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"Treino corpo inteiro ABC: fortale\u00e7a-se 3x por semana","_seopress_titles_desc":"Descubra um treino corpo inteiro eficaz, com descanso otimizados e exerc\u00edcios ABC para resultados incr\u00edveis. 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