{"id":10647,"date":"2016-03-17T19:44:52","date_gmt":"2016-03-17T19:44:52","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=10647"},"modified":"2021-04-16T07:34:31","modified_gmt":"2021-04-16T06:34:31","slug":"ross-edgley-training-plan","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/it\/ross-edgley-plano-treino\/","title":{"rendered":"Ross Edgley &#8211; Plano de treino"},"content":{"rendered":"<h1><strong>Scopri il piano di allenamento dell&#039;atleta Ross Edgley<\/strong><\/h1>\n<p><!--more--><\/p>\n<p>O Ross Edgley \u00e9 um atleta com 1,75m e 95kg, e para quem est\u00e1 habituado aos <a href=\"https:\/\/ginasiovirtual.com\/category\/planos-de-treino\/\"  rel=\"noopener noreferrer\">piani di formazione<\/a> que costumamos colocar aqui na p\u00e1gina, o seu plano \u00e9 ligeiramente diferente do habitual.<\/p>\n<p>Este atleta\u00a0utiliza\u00a0apenas entre quatro a cinco exerc\u00edcios por treino, mas\u00a0aposta bastante em exerc\u00edcios compostos e exigentes.<\/p>\n<p>Quanto a s\u00e9ries e repeti\u00e7\u00f5es, varia muito entre exerc\u00edcios, sendo que o n\u00famero de s\u00e9ries mais comum \u00e9 de cinco, e o n\u00famero de repeti\u00e7\u00f5es anda normalmente entre as cinco e as dez repeti\u00e7\u00f5es, salvo algumas excep\u00e7\u00f5es.\u00a0Treina cinco vezes por semana.<\/p>\n<p><span style=\"text-decoration: underline;\">Caso n\u00e3o conhe\u00e7as algum exerc\u00edcio, basta clicares no nome do mesmo.<\/span><\/p>\n<h1 style=\"text-align: center;\"><strong>Segunda-Feira \u2013 Pernas e g\u00e9meos<\/strong><\/h1>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/\"  rel=\"noopener noreferrer\">Tozzo<\/a> \u2013 4 serie x 8 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/agachamento-frontal.jpg\"  rel=\"noopener noreferrer\">Squat frontale<\/a> \u2013 5 s\u00e9ries x 5 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/lunges\/\"  rel=\"noopener noreferrer\">Affondi<\/a> \u2013 4 serie x 20 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/eleva\u00e7\u00e3o-gemeos.png\"  rel=\"noopener noreferrer\">Sollevamento del polpaccio<\/a> \u2013 5 s\u00e9ries x 10 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/Ross-Edgley-1.jpeg\" rel=\"attachment wp-att-10690\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter size-full wp-image-10690\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/Ross-Edgley-1.jpeg\" alt=\"Ross Edgley\" width=\"1000\" height=\"1000\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/Ross-Edgley-1.jpeg 1000w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/Ross-Edgley-1-150x150.jpeg 150w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/Ross-Edgley-1-300x300.jpeg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/Ross-Edgley-1-768x768.jpeg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/Ross-Edgley-1-12x12.jpeg 12w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/Ross-Edgley-1-610x610.jpeg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/Ross-Edgley-1-20x20.jpeg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/Ross-Edgley-1-600x600.jpeg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/Ross-Edgley-1-70x70.jpeg 70w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/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\/curl-bicep-barra\/\"  rel=\"noopener noreferrer\">Curl bicipiti con bilanciere<\/a> \u2013 5 s\u00e9ries x 10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/curl-martelo.jpg\"  rel=\"noopener noreferrer\">Ricciolo a martello<\/a> \u2013 5 s\u00e9ries x 10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/fundos\/\"  rel=\"noopener noreferrer\">Fondi ponderati<\/a> \u2013 5 s\u00e9ries x 10 repeti\u00e7\u00f5es<\/li>\n<li>Palloff com cabos ou banda \u2013 3 s\u00e9ries x 1 minuto cada<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/eleva\u00e7\u00e3o-pernas-em-suspensao-com-peso.jpg\"  rel=\"noopener noreferrer\">Eleva\u00e7\u00e3o de pernas em suspens\u00e3o com peso<\/a> \u2013 5 s\u00e9ries x 10 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<h1 style=\"text-align: center;\"><strong>Quinta-Feira \u2013 Ombros<\/strong><\/h1>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/clean-and-press.jpg\"  rel=\"noopener noreferrer\">Pulisci e premi<\/a> \u2013 4 serie x 8 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-ombro-halter\/\"  rel=\"noopener noreferrer\">Pressa per le spalle<\/a> \u2013 5 s\u00e9ries x 5 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/laterais-halter\/\"  rel=\"noopener noreferrer\">Lati<\/a> \u2013 5 s\u00e9ries x 10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/frontais\/\"  rel=\"noopener noreferrer\">Frontali<\/a> \u2013 5 s\u00e9ries x 10 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/Ross-Edgley-treino.jpg\" rel=\"attachment wp-att-10692\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-10692\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/Ross-Edgley-treino.jpg\" alt=\"Allenamento di Ross Edgley\" width=\"960\" height=\"746\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/Ross-Edgley-treino.jpg 960w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/Ross-Edgley-treino-300x233.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/Ross-Edgley-treino-768x597.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/Ross-Edgley-treino-15x12.jpg 15w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/Ross-Edgley-treino-610x474.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/Ross-Edgley-treino-600x466.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/Ross-Edgley-treino-20x16.jpg 20w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<h1 style=\"text-align: center;\"><strong>Sexta-Feira \u2013 Costas<\/strong><\/h1>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/snatch.jpg\"  rel=\"noopener noreferrer\">Strappare<\/a> \u2013 4 serie x 8 ripetizioni<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/peso-morto\/\"  rel=\"noopener noreferrer\">Peso morto<\/a> \u2013 5 s\u00e9ries x 3 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacoes\/\"  rel=\"noopener noreferrer\">Prospetti<\/a> \u2013 5 s\u00e9ries x 5 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-com-halter\/\"  rel=\"noopener noreferrer\">Fila di manubri<\/a> \u2013 5 s\u00e9ries x 10 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<h1 style=\"text-align: center;\"><strong>S\u00e1bado \u2013 Peito e tricep<\/strong><\/h1>\n<ul>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-plano\/\"  rel=\"noopener noreferrer\">Distensione su panca piana<\/a> \u2013 5 s\u00e9ries x 5 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/aberturas\/\"  rel=\"noopener noreferrer\">Spaccature con manubri<\/a> \u2013 5 s\u00e9ries x 5 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-pega-curta\/\"  rel=\"noopener noreferrer\">Distensione su panca con impugnatura corta<\/a> \u2013 5 s\u00e9ries x 10 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/extensao-tricep-maquina\/\"  rel=\"noopener noreferrer\">Estensione del tricipite sulla macchina<\/a> \u2013 10 s\u00e9ries x 10 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/10648265_1017875704935394_7415194628502777688_o.jpg\" rel=\"attachment wp-att-10646\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-10646\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/10648265_1017875704935394_7415194628502777688_o.jpg\" alt=\"10648265_1017875704935394_7415194628502777688_o\" width=\"1200\" height=\"800\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/10648265_1017875704935394_7415194628502777688_o.jpg 1200w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/10648265_1017875704935394_7415194628502777688_o-300x200.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/10648265_1017875704935394_7415194628502777688_o-768x512.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/10648265_1017875704935394_7415194628502777688_o-18x12.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/10648265_1017875704935394_7415194628502777688_o-20x13.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/10648265_1017875704935394_7415194628502777688_o-1024x683.jpg 1024w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/10648265_1017875704935394_7415194628502777688_o-610x407.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/10648265_1017875704935394_7415194628502777688_o-600x400.jpg 600w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/a><\/p>\n<p>Per quanto riguarda gli integratori, questo atleta dichiara di utilizzarli <a href=\"https:\/\/ginasiovirtual.com\/tudo-sobre-whey-protein\/\"  rel=\"noopener noreferrer\">Proteina<\/a>, <a href=\"https:\/\/ginasiovirtual.com\/guia-completo-sobre-a-creatina\/\"  rel=\"noopener noreferrer\">Creatina<\/a>, <a href=\"https:\/\/ginasiovirtual.com\/vitaminadmp\"  rel=\"noopener noreferrer\">Vitamina D3<\/a> \u00c8 <a href=\"https:\/\/ginasiovirtual.com\/omega3\"  rel=\"noopener noreferrer\">Olio di pesce<\/a>.<\/p>\n<p>Informa\u00e7\u00e3o retirada do website simplyshredded.com e do Facebook oficial do atleta.<\/p>\n<p><strong><a href=\"https:\/\/www.facebook.com\/rossedgleywriter\" target=\"_blank\" rel=\"noopener noreferrer\">Facebook Ross Edgley<\/a><\/strong><\/p>\n<p><strong>Instagram di Ross Edgley<\/strong><\/p>","protected":false},"excerpt":{"rendered":"<p>Scopri il piano di allenamento dell&#039;atleta Ross Edgley<\/p>","protected":false},"author":1218,"featured_media":10702,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"Plano de Treino \u00danico de Ross Edgley: Descobre J\u00e1","_seopress_titles_desc":"Explora o treino do atleta Ross Edgley com exerc\u00edcios compostos para for\u00e7a e resist\u00eancia. Ajusta o teu plano com s\u00e9ries e repeti\u00e7\u00f5es personaliz\u00e1veis!","_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":[278],"class_list":["post-10647","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-planos-de-treino","tag-ross-edgley"],"featured_image_src":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/ross-edgley-5.jpg","blog_images":{"medium":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/ross-edgley-5-300x148.jpg","large":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/ross-edgley-5.jpg"},"ams_acf":[],"jetpack_featured_media_url":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/ross-edgley-5.jpg","spectra_custom_meta":{"_edit_lock":["1484714347:1"],"_edit_last":["1"],"tie_sidebar_pos":["default"],"tie_post_head":["thumb"],"tie_post_slider":["4957"],"_yoast_wpseo_primary_category":["86"],"_thumbnail_id":["10702"],"_yoast_wpseo_focuskw_text_input":["ross edgley"],"_yoast_wpseo_focuskw":["ross edgley"],"_yoast_wpseo_linkdex":["83"],"_yoast_wpseo_content_score":["90"],"_jetpack_dont_email_post_to_subs":["1"],"taq_review_style":["stars"],"jnh_switched_jarida":["yes"],"tie_views":["5262"],"_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:11:\"ross edgley\";}"],"_metaseo_metatitle":["Ross Edgley - 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Great, the page title begins with your focus keyword.\";}s:16:\"meta_description\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:55:\"fica a conhecer o plano de treino do atleta ross edgley\";s:8:\"focus_kw\";s:29:\"ross edgley - plano de treino\";}s:5:\"score\";i:0;s:3:\"msg\";s:115:\"Bad, the page meta description contains 55 characters, which is less than the recommended minimum of 70 characters.\";}s:13:\"meta_keywords\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:116:\"ross edgley - plano de treino, repeti\u00e7\u00f5es, s\u00e9ries, atleta, edgley, cinco, ross, treino, entre, plano, exerc\u00edcios\";s:8:\"focus_kw\";s:29:\"ross edgley - 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:52:\"https:\/\/ginasiovirtual.com\/ross-edgley-plano-treino\/\";s:8:\"focus_kw\";s:27:\"ross-edgley-plano-de-treino\";}s:5:\"score\";i:0;s:3:\"msg\";s:106:\"Bad, the focus keyword 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