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

printed 06/01/14 05:13PM

Seg,Qua,Sex - Faa 3 passagens no circuito com 5' na esteira e 15 repeties nos exerccios de
musculao. Ter, Qui - faa de 20 min de caminhada, elptico e bicicleta com intensidade moderada 60%-
80% da Fcmx
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 of
authorship 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 to
make copies, reproduce or electronically post this PDF.
Treino de Emagrecimento
Treadmill Walk
C
a
r
d
i
o
Sets Reps Weight Notes
1
2
3
4
5
6
Walk upright gently swinging
your arms by your sides.
Lift your foot completely off
the track each step, placing
your foot down from heel to
toe.
Leg Press
L
e
g
s
Sets Reps Weight Notes
1
2
3
4
5
6
1 - Sit in the leg press
machine with your feet
shoulder-width apart on the
platform.
2 - Unlock the carriage and
lower the platform down,
bending at your hips and
knees.
Lower down to where your
knees are at a 90 degree
angle.
3 - Extend your legs, pushing
the platform back up to a
straight leg position and
repeat.
Seated Close Row
B
a
c
k
Sets Reps Weight Notes
1
2
3
4
5
6
1 - Sit holding the handles
with your arms straight using
the close grip with your palms
facing in and your chest
against the pad.
2 - Pull the handles straight in
to your chest, bending at the
elbows.
Straighten your arms,
returning to the start position.
Rear Delt Row
S
h
o
u
l
d
e
r
s
Sets Reps Weight Notes
1
2
3
4
5
6
1 - Sit upright with your chest
against the pad and your
hands straight out in front at
shoulder height holding the
handles.
2 - Pull the handles out to the
side and back to where your
hands are in line with your
torso.
Return to the start position
and repeat, keeping your
chest against the pad and
your arms straight throughout.
Leg Extension
L
e
g
s
Sets Reps Weight Notes
1
2
3
4
5
6
1 - Sit in the leg extension
machine with your knees bent
and the leg pads on your
lower shins just above your
ankles.
2 - Extend your knees fully,
raising your legs out and up to
where your feet, knees and
hip are in line.
Pec Dec
C
h
e
s
t
Sets Reps Weight Notes
1
2
3
4
5
6
1 - Sit upright with your back
against the pad and your
hands straight out to the sides
at shoulder height holding the
handles.
2 - Push the handles together
until they meet in the middle in
front of your chest.
Return to the start position
and repeat, keeping your back
against the pad and your arms
straight throughout.
Preacher Curl
B
i
c
e
p
s
Sets Reps Weight Notes
1
2
3
4
5
6
1 - Sit holding the handles
underhanded with your arms
straight and your elbows
resting on the support pad.
2 - Raise the handles up to
shoulder height, bending at
the elbows.
Lower and repeat, keeping
your shoulders steady and
your back flat throughout.
Seated Calf Raise
L
e
g
s
Sets Reps Weight Notes
1
2
3
4
5
6
Sit with your knees under the
pads and the balls of your feet
on the foot bar.
1 - Drop your heels down as
far as you can.
2 - Raise your heels coming
up onto your toes again as
high as you can.
Hip Adduction
L
e
g
s
Sets Reps Weight Notes
1
2
3
4
5
6
1 - Sit upright in the machine
with the leg pads at the inside
of your knees with your legs
open and your feet on the foot
pegs.
2 - Close your legs, bringing
the pads close together in the
middle.
Open your legs back out to
the 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 - Faa 3 passagens no circuito com 5' na esteira e 15 repeties nos exerccios de
musculao. Ter, Qui - faa de 20 min de caminhada, elptico e bicicleta com intensidade moderada 60%-
80% da Fcmx
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 of
authorship 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 to
make copies, reproduce or electronically post this PDF.
Treino de Emagrecimento
Lying Leg Curl
L
e
g
s
Sets Reps Weight Notes
1
2
3
4
5
6
1 - Lie face down on the leg
curl machine with the pad
against the bottom of your
calves.
2 - Bend at the knees, raising
your feet upward toward your
buttocks.
Seated Crunch
A
b
s
Sets Reps Weight Notes
1
2
3
4
5
6
1 - Sit upright holding the
handles at the sides of your
head with your elbows on the
pad and your feet flat.
2 - Lean forward and pull the
handles out and down, curling
through the midsection and
rounding your back.
Return to the upright position
and repeat.
Page 2 of 2