This PDF/printout was generated using Prof. Rodrigo Ramos. Get access at www.fitnessbuilder.com.

printed 06/01/14 05:13PM

Seg,Qua,Sex - Faça 3 passagens no circuito com 5' na esteira e 15 repetições nos exercícios demusculação. Ter, Qui - faça de 20 min de caminhada, elíptico e bicicleta com intensidade moderada 60%-80% da Fcmáx Rodrigo Ramos

Prof. Rodrigo Ramos: Try This Workout

© 2014 PumpOne, LLC Notice: This PDF was created and prepared by Rodrigo Ramos and sent by them to you. While the copyright to some or all of the works ofauthorship in this PDF are owned by PumpOne, PumpOne takes no responsibility for its contents. This PDF is protected by copyright law and you are not permitted tomake copies, reproduce or electronically post this PDF.

Treino de Emagrecimento

Treadmill Walk

Car

dio

Sets Reps Weight Notes

1

2

3

4

5

6

• Walk upright gently swingingyour arms by your sides.• Lift your foot completely offthe track each step, placingyour foot down from heel totoe.

Leg Press

Legs

Sets Reps Weight Notes

1

2

3

4

5

6

1 - Sit in the leg pressmachine with your feetshoulder-width apart on theplatform.2 - Unlock the carriage andlower the platform down,bending at your hips andknees.• Lower down to where yourknees are at a 90 degreeangle.3 - Extend your legs, pushingthe platform back up to astraight leg position andrepeat.

Seated Close Row

Bac

k

Sets Reps Weight Notes

1

2

3

4

5

6

1 - Sit holding the handleswith your arms straight usingthe close grip with your palmsfacing in and your chestagainst the pad.2 - Pull the handles straight into your chest, bending at theelbows.• Straighten your arms,returning to the start position.

Rear Delt Row

Sho

ulde

rs

Sets Reps Weight Notes

1

2

3

4

5

6

1 - Sit upright with your chestagainst the pad and yourhands straight out in front atshoulder height holding thehandles.2 - Pull the handles out to theside and back to where yourhands are in line with yourtorso.• Return to the start positionand repeat, keeping yourchest against the pad andyour arms straight throughout.

Leg Extension

Legs

Sets Reps Weight Notes

1

2

3

4

5

6

1 - Sit in the leg extensionmachine with your knees bentand the leg pads on yourlower shins just above yourankles.2 - Extend your knees fully,raising your legs out and up towhere your feet, knees andhip are in line.

Pec Dec

Che

stSets Reps Weight Notes

1

2

3

4

5

6

1 - Sit upright with your backagainst the pad and yourhands straight out to the sidesat shoulder height holding thehandles.2 - Push the handles togetheruntil they meet in the middle infront of your chest.• Return to the start positionand repeat, keeping your backagainst the pad and your armsstraight throughout.

Preacher Curl

Bic

eps

Sets Reps Weight Notes

1

2

3

4

5

6

1 - Sit holding the handlesunderhanded with your armsstraight and your elbowsresting on the support pad.2 - Raise the handles up toshoulder height, bending atthe elbows.• Lower and repeat, keepingyour shoulders steady andyour back flat throughout.

Seated Calf Raise

Legs

Sets Reps Weight Notes

1

2

3

4

5

6

• Sit with your knees under thepads and the balls of your feeton the foot bar.1 - Drop your heels down asfar as you can.2 - Raise your heels comingup onto your toes again ashigh as you can.

Hip Adduction

Legs

Sets Reps Weight Notes

1

2

3

4

5

6

1 - Sit upright in the machinewith the leg pads at the insideof your knees with your legsopen and your feet on the footpegs.2 - Close your legs, bringingthe pads close together in themiddle.• Open your legs back out tothe start position.

Page 1 of 2

This PDF/printout was generated using Prof. Rodrigo Ramos. Get access at www.fitnessbuilder.com.

printed 06/01/14 05:13PM

Seg,Qua,Sex - Faça 3 passagens no circuito com 5' na esteira e 15 repetições nos exercícios demusculação. Ter, Qui - faça de 20 min de caminhada, elíptico e bicicleta com intensidade moderada 60%-80% da Fcmáx Rodrigo Ramos

Prof. Rodrigo Ramos: Try This Workout

© 2014 PumpOne, LLC Notice: This PDF was created and prepared by Rodrigo Ramos and sent by them to you. While the copyright to some or all of the works ofauthorship in this PDF are owned by PumpOne, PumpOne takes no responsibility for its contents. This PDF is protected by copyright law and you are not permitted tomake copies, reproduce or electronically post this PDF.

Treino de Emagrecimento

Lying Leg Curl

Legs

Sets Reps Weight Notes

1

2

3

4

5

6

1 - Lie face down on the legcurl machine with the padagainst the bottom of yourcalves.2 - Bend at the knees, raisingyour feet upward toward yourbuttocks.

Seated Crunch

Abs

Sets Reps Weight Notes

1

2

3

4

5

6

1 - Sit upright holding thehandles at the sides of yourhead with your elbows on thepad and your feet flat.2 - Lean forward and pull thehandles out and down, curlingthrough the midsection androunding your back.• Return to the upright positionand repeat.

Page 2 of 2