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Push & Pull

45 treinos9 semanas5x / semana

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Breakdown

Semana 1

Dia 1: Push Strength
52 minutosHalteresParalelas
Dia 2: Pull Strength
53 minutosHalteres
Dia 3: Cardio & Abs
59 minutosCorda de saltar
Dia 4: Metabolic Strength
53 minutosHalteresCadeira
Dia 5: Full Body Strength
65 minutosCadeiraHalteres

Semana 2

Dia 1: Full Body Strength & Conditioning
62 minutosHalteres
Dia 2: Functional Bodyweight
51 minutos
Dia 3: Cardio & Abs
56 minutos
Dia 4: Lower Body Strength & Conditioning
49 minutosHalteresCadeira
Dia 5: Upper Body Strength & Conditioning
51 minutosHalteresParalelas

Semana 3

Dia 1: Push Strength
57 minutosCadeiraHalteres
Dia 2: Pull Strength
54 minutosCadeiraHalteres
Dia 3: Cardio & Abs
60 minutosCorda de saltar
Dia 4: Metabolic Strength
52 minutosHalteresCorda de saltar
Dia 5: Strength & Conditioning
61 minutosCadeiraHalteresParalelas

Semana 4

Dia 1: Full Body Strength & Conditioning
61 minutosCadeiraHalteres
Dia 2: Functional Bodyweight
56 minutos
Dia 3: Cardio & Abs
59 minutosPeso
Dia 4: Lower Body Strength & Conditioning
53 minutosHalteresCadeira
Dia 5: Upper Body Strength & Conditioning
54 minutosHalteres

Semana 5

Dia 1: Push Strength
52 minutosCadeiraHalteresParalelas
Dia 2: Pull Strength
53 minutosCadeiraHalteres
Dia 3: Cardio & Abs
50 minutosCadeiraCorda de saltar
Dia 4: Metabolic Strength
45 minutosHalteres
Dia 5: Full Body Strength
49 minutosCadeiraHalteres

Semana 6

Dia 1: Push Strength
51 minutosParalelasHalteres
Dia 2: Pull Strength
53 minutosCadeiraHalteres
Dia 3: Cardio
49 minutos
Dia 4: Full Body Strength & Conditioning
52 minutosCadeiraHalteresParalelas
Dia 5: Full Body Strength & Conditioning
49 minutosHalteresCorda de saltar

Semana 7

Dia 1: Push Strength & Conditioning
49 minutosCadeiraHalteres
Dia 2: Pull Strength & Conditioning
53 minutosHalteres
Dia 3: Cardio
49 minutos
Dia 4: Upper Body Strength
54 minutosHalteres
Dia 5: Lower Body Strength
49 minutosCadeiraHalteres

Semana 8

Dia 1: Metcon Push
52 minutosHalteres
Dia 2: Metcon Pull
49 minutosHalteres
Dia 3: Cardio
44 minutosCorda de saltar
Dia 4: Functional Bodyweight
51 minutosCadeira
Dia 5: Metabolic Strength
49 minutosCadeiraHalteres

Semana 9

Dia 1: Metcon Push
47 minutosHalteresCadeira
Dia 2: Metcon Pull
53 minutosCadeiraHalteresCorda de saltar
Dia 3: Cardio
52 minutos
Dia 4: Upper Body
45 minutosHalteres
Dia 5: Lower Body
50 minutosHalteresCadeira