Plano de treino: Avançado Split - Body weight arena

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SEGUNDA - Costas e trícipes

Assisted 1 arm pull-up work 3 – 5 x 1-5 (L/R)
Wide Pull-up 3 – 5 x 8-10 / Wide Row 3 – 5 x 8-10
Close Pull-up 3 – 5 x 8–10 / Close Row 3 – 5 x 8-10
Normal Pull-up 3 x MAX
1 Arm push-up 5 x 5 (R/L)
Diamond Push-ups 3 – 5 x 15–20
Triceps extension 4 x 8–10
Straight Bar Dips 3 – 5 x 6–8 (Slow eccentric movements)
Dips 2 – 3 x MAX

TERÇA - Pernas

Pistol Squats 5 x 5 – 10 (R/L) (If you can’t perform a pistol, find a variation that fits you)
Normal Squats 3 – 5 x 15-20
Close Squats 4 x 15-20
Lunges Matrix (Front, Side) 3 x 6 – 8 (Go immediately from Front to Side Lunge)
Calf Raises 5 x 15 – 20 (Slow Reps)
1 Legged Calf Raises 3 – 5 x 10 (Slow Reps)
Jump Rope 3 x 70 – 140 jumps with straight knees using your calves as a jumping power / Sprints 5 x 30 m 2 x 50 m (MIX IT UP)

QUINTA - Ombros

Handstand Wall 3 – 5 – 45+ Sec  (If you can perform a free stand handstand then do it!)
Handstand Pushup Wide 3 x 6 – 8 (FREESTAND OR USING A WALL)
Handstand Pushup Close 3 x 6 – 8 (FREESTAND OR USING A WALL)
Hindu Pushup 4 x 10 – 15 – SUPERSET – Pseudo Pushup 4 x 10
Straight Bar Dips (Slow negatives) 4 x 10
Dips 4 x 8 – 12 (Slow tempo)

SABADO - Peito e Bícipe

Wide Push-ups 3 – 5 sets of 15 – 25 reps
Close Push-ups 3 – 5 sets of 15 – 25 reps
Declined Push-ups 3 – 5 sets of 15 – 25 reps
Dips 4 sets of 12 – 25 reps
Chin-ups 4 x 8 – 12
Chin-ups negatives 3 – 4 x 6 – 8 negatives
Rings Biceps Curl 4 x 8 – 12
Close grip chin-ups 3 x MAX (GIVE ALL YOU GOT)

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