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Nome Nuno
Data de nascimento
Profissão PSP
Contacto 963156742
Email

Objetivo do acompanhamento

Histórico
Peso atual em jejum Idade: Altura

Toma medicamentos regularmente? Quais?

Toma suplementos? Quais?

alor disponivel para suplementação?

Há quanto tempo treina?

Trânsito intestinal

Queixas digestivas

Alergias alimentares/medicamentos?

Intolerâncias alimentares?

Observaçoes/notas

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 Alimentos que menos gostas

Descreve a tua rotina com a hora de acordar, hora de treino, hora de deitar e alimentação

Atividade Horário Alimento/notas

Frequencia e treino atual

Dia 1 Dia 2 Dia 3 Dia 4 Dia 5 Dia 6 Dia 7
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 Músculo-alvo
Exercicio Link Principal Principal 2
crunch pernas elevadas https://www.youtube.com/watch?v=PVeBPcBmK1A&ab_channel=MuraokaTra
Abs
crunch máquina https://youtu.be/fuPFq2EYswE
Abs
crunch pés no chão https://youtu.be/Plh1CyiPE_YAbs
elevação de tronco em banco https://youtu.be/RYq58KtaonE
Abs
crunch na polia https://youtu.be/AV5PmZJIrrw
Abs
leg raises inclinado https://www.youtube.com/watch?v=xAbanyf5ssI
Abs
leg raises vertical https://youtu.be/aJF99OreIV8Abs
leg raises horizonal https://youtu.be/r24ntO4IvKc Abs
twist https://youtu.be/5uzS7UlIjqQAbs
flexão lateral com haltere https://youtu.be/dL9ZzqtQI5cAbs
crunch com rotação https://www.muscleandstrength.com/exercises/twisting-bench-crunch.html
Abs
plank OIP.cPRn7OYFINoK-7R7i5XzxwHaEK
Abs (336×225) (bing.com)
montain climber https://youtu.be/iSJ-nAOpldoAbs
abs roll-out https://youtu.be/OJIWMlLa38Q
Abs
hanging knee raise https://youtu.be/mXkWDktM Abs
reverse crunch https://youtu.be/aIyadD7d7OAbs
flutter kicks https://youtu.be/e_s7uBNPn Abs
lat pulldown https://youtu.be/Mdp7kuhZD_M
Dorsal
lat pulldown reverse grip https://youtu.be/SNiwpA13ZLU
Dorsal
remada horizontal pega D https://youtu.be/sP_4vybjVJsDorsal
remada T sem apoio https://www.youtube.com/watch?v=KDEl3AmZbVE
Dorsal Trapézio
remada dorian https://youtu.be/ZzOpPrQOBAg
Dorsal Trapézio
remada unilateral https://youtu.be/78Z2mk9LQoI
Dorsal
elevações https://www.youtube.com/watch?v=AmLIVJErw5s
dorsal
elevações pega supinada https://youtu.be/seL1fLIRWd0dorsal
pulldown close grip https://youtu.be/uAyrz5GTEHg
Dorsal
remada horizontal maos em supinação https://www.youtube.com/watch?v=hfiNv9W4naM
dorsal
remada horizontal maos em pronação https://www.youtube.com/watch?v=1TFafSOiPv0
Dorsal
pull over polia https://youtu.be/gxOwRCbkcqw
Dorsal
pull over haltere https://www.youtube.com/watch?v=jQjWlIwG4sI&ab_channel=RenaissancePe
Dorsal
pull over maquina https://www.youtube.com/watch?v=oxpAl14EYyc
dorsal
remada com barra https://youtu.be/paCfxhgW6bIdorsal Trapézio
remada com barra pega supinada https://www.youtube.com/watch?v=0RyZHNgCiqQ&ab_channel=Bodybuilding
dorsal Trapézio
remada T com peito apoiado https://www.youtube.com/watch?v=GJeyZLa_UXw
dorsal Trapézio
peso morto https://youtu.be/ytGaGIn3SjEerectores Femoral
extensão do tronco em banco https://www.youtube.com/watch?v=-FRYZjXMHkA
erectores Gluteo
bons dias https://youtu.be/8sGgyquE1Bs
erectores Gluteo
remada alta com pega junta https://www.youtube.com/watch?v=9KFAOm-B8e8
Trapézio
encolhimentos https://youtu.be/dj2Gm628kas
Trapézio
curl com barra reta https://www.youtube.com/watch?v=dDI8ClxRS04&ab_channel=Bodybuilding.c
Bicep
curl com halteres https://www.muscleandstrength.com/exercises/alternating-standing-dumbbell-
Bicep
spider curl https://youtu.be/nvufDW-MSQk
Bicep
martelo https://www.youtube.com/watch?v=lVw9MyzvDHQ&ab_channel=Testosterone
Bicep
curl polia https://youtu.be/7riPsfE2JAg Bicep
curl em banco scott unilateral https://youtu.be/ZyisfW7q3qsBicep
curl em banco scott com barra https://youtu.be/9uVBz4kI1nkBicep
curl em banco scott máquina https://youtu.be/sgEynFh8BcE
Bicep
curl com barra w https://www.youtube.com/watch?v=1lW5mEmmZnU
Bicep
curl 21 https://youtu.be/oq7jXQP3Fk8
Bicep
curl em banco inclinado https://youtu.be/wSA84j9ZG4c
Bicep
curl em polia alta https://youtu.be/WNoVCYCof9E
Bicep
extensão de punho https://youtu.be/ZQLMz8-KpgU
flexão de punho https://youtu.be/zIXSXZ2u2kA
curl invertido https://youtu.be/nRgxYX2Ve9w
peso morto sumo https://www.youtube.com/watch?v=TrNEnQ5XCBE
Gluteo Femoral
agachamento sumo https://www.youtube.com/watch?v=4eDJa5MnAmY
Gluteo Quadricep
abdução de quadril na polia https://www.youtube.com/watch?v=LpWrdn1NdGI
Gluteo
lunge com barra https://www.youtube.com/watch?v=HSYMPiGycsY
Gluteo Quadricep
extensão de quadril polia baixa https://www.youtube.com/watch?v=NSczseqaquI
Gluteo
extensão de quadril máquina https://www.youtube.com/watch?v=NEx6AANwNSA
Gluteo
gluteo 4 apoios https://youtu.be/aX0U98L4Ywk
Gluteo
elevação pélvica https://youtu.be/lAnqN0J_p5A
Gluteo Femoral
elevação pélvica unilateral https://www.youtube.com/watch?v=CBzgnjWmJyI
Gluteo Femoral
abdução de quadril com caneleiras https://www.youtube.com/watch?v=IVRY84eMDMk
Gluteo
abdutores máquina https://www.youtube.com/w Gluteo
bulgarian split https://youtu.be/r3jzvjt-0l8 Gluteo Quadricep
lunge com halteres https://youtu.be/auyE2hZGB9k
Gluteo Quadricep
leg press vertical https://youtu.be/FyMyWISzMH4
Gluteo Femoral
stiff com halteres https://www.muscleandstrength.com/exercises/dumbbell-stiff-leg-deadlift.html
Gluteo Femoral
stiff com barra https://youtu.be/1uDiW5--rAEGluteo Femoral
reverse lunge https://youtu.be/cfA133MhAYs
Gluteo Femoral
frog pump https://youtu.be/MQ62r2V7Lw8
Gluteo
frog reverse hyper https://youtu.be/zH8QN413Vuo
Gluteo
glute bridge https://youtu.be/hV6mCbTESoM
Gluteo
walking lunge https://youtu.be/DlhojghkaQ0Gluteo Quadricep
lateral banded walk https://youtu.be/zT09KKiAJ0w
Gluteo
smith machine frog kicks https://youtu.be/CHaYo4s3O7I
Gluteo
banco nórdico gluteo Gluteo
step up no banco/caixa Gluteo Quadricep
agachamento https://youtu.be/bEv6CCg2BC8
Quadricep Gluteo
leg press https://youtu.be/sEM_zo9w2ss
Quadricep Gluteo
hack squat https://www.youtube.com/watch?v=rYgNArpwE7E
Quadricep
leg extension https://youtu.be/0fl1RRgJ83I Quadricep
belt squat machine https://youtu.be/oZDSYDHv6Pc
Quadricep Gluteo
modified curtsy lunge https://youtu.be/1MgFup8A_0c
Quadricep Gluteo
lunge quadricep Quadricep Gluteo
goblet squat https://www.youtube.com/watch?v=a-dqF4NL2K4
Quadricep
femoral deitado https://www.youtube.com/watch?v=bvs-Y_qgghE&ab_channel=TheMuscleMe
Femoral
femoral em pé https://www.youtube.com/watch?v=fyF6FQOUGDI
Femoral
femoral sentado https://youtu.be/fDoVmFnnOE0
Femoral
gemeos em pé maquina https://youtu.be/RBslMmWqzzE
gémeos
gemeos sentado https://www.youtube.com/watch?v=_LxQH4o7COk
gémeos
gemeos em pe com halteres https://www.youtube.com/watch?v=wwy3BSUjlW4
gémeos
gemeos sentado com haltere https://www.youtube.com/watch?v=71lLP3aglGQ
gémeos
supino inclinado com barra https://youtu.be/jPLdzuHckI8Peito
supino inclinado com halteres https://youtu.be/Fv5EYoJfRt4Peito
supino inclinado em smith https://youtu.be/8urE8Z8AMQ4
Peito
press peito inclinado maquina https://www.youtube.com/watch?v=ig0NyNlSce4
Peito
supino plano com barra https://youtu.be/rT7DgCr-3pgPeito
supino plano com halteres https://youtu.be/ZzFblmTUxYU
Peito
supino plano smith https://youtu.be/PC91ivqIAe4Peito
press peito maquina https://youtu.be/0CFOTfwP4CY
Peito
supino declinado com halteres https://youtu.be/0xRvl4Qv3ZY
Peito
supino declinado com barra https://youtu.be/iVh4B5bJ5OIPeito
supino declinado smith https://youtu.be/iak8sLGVuZM
Peito
press peito declinado máquina https://youtu.be/aT8teaL68Z4Peito
aberturas com halteres em banco inclinado https://youtu.be/jKx5aF-TIfE Peito
aberturas com halteres em banco plano https://youtu.be/1ezRy5FcvwY
Peito
aberturas em polia banco plano https://youtu.be/-lcbvOddoi8 Peito
aberturas em polia banco inclinado https://youtu.be/UQ7J3oghbyc
Peito
aberturas máquina https://youtu.be/dt_e9soIado Peito
cross over polia alta https://youtu.be/nTRpLvDj3I4Peito
cross over polia baixa https://youtu.be/M1N804yWA-8
Peito
supino plano com halteres no chão https://youtu.be/uUGDRwge4F8
Peito
fundos parando 2 segundos na fase de alongamento Peito Tricep
alongar peitoral com peso, durante 2 min
triceps puxada pega pronada https://youtu.be/mpZ9VRisAyw
Tricep
triceps puxada pega supinada https://youtu.be/nQ6k-YhJ54sTricep
extensão de antebraços com corda https://youtu.be/WcPtwDtilGoTricep
extenção de antebraço polia alta maos em supinação Tricep
extenção de antebraço polia alta maos em pronação Tricep
triceps a testa com barra w pega junta https://youtu.be/fUW3C1lVWkk
Tricep
triceps a testa com barra w pega afastada https://www.youtube.com/watch?v=fUW3C1lVWkk
Tricep
supino plano com pega junta https://youtu.be/wxVRe9pmJdk
Tricep Peito
fundos https://youtu.be/ZQnPQG5d67E
Tricep Peito
fundos entre bancos https://youtu.be/BMANYmyiKo8
Tricep Peito
extensão vertical de braço com haltere https://youtu.be/GKbPA1se8Hk
Tricep
coice https://youtu.be/OB1Tmjtol-s Tricep
extensão de braços sentado com barra https://youtu.be/ktU2H0DDmwk
Tricep
tate press https://youtu.be/cZJ-4Ll3uAoTricep
press ombros com barra https://youtu.be/2yjwXTZQDDI
Ombro
press ombros smith https://youtu.be/5FbHIoFP-aw
Ombro
press ombros halteres https://youtu.be/nHboL27_Sn0
Ombro
Arnold press https://youtu.be/q7I82YOWHzE
Ombro
elevação frontal com barra https://youtu.be/-t7fuZ0KhDAOmbro
elevação frontal com halteres https://youtu.be/ugPIPY7j-GM
Ombro
elevação frontal polia https://youtu.be/g9J2xsyXemU
Ombro
elevação lateral polia unilateral https://youtu.be/ALYchci7wucOmbro
elevação lateral com halteres https://youtu.be/vD-FAVvtEzw
Ombro
elevação lateral máquina ( braços esticados) https://youtube.com/shorts/zULq3MBv3UI?feature=share
Ombro
elevação lateral máquina https://youtu.be/xMEs3zEzS8s
Ombro
elevação com halteres unilateral Ombro
voos com halteres https://youtu.be/lPt0GqwaqEw
Ombro
voos em máquina https://youtu.be/Y59M5fXn8bs
Ombro
voos em cabos https://youtu.be/JENKmsEZQO8
Ombro
remada alta pega afastada https://youtu.be/jaAV-rD45I0 Ombro
manguito na polia Ombro Trapézio
Adduction machine https://www.youtube.com/watch?v=GmRSV_n2E_0
low rope hip thrust https://youtu.be/lFK-AOSbkGk
face pull https://www.youtube.com/watch?v=V8dZ3pyiCBo&ab_channel=KAGED
nordic reverse curl https://www.youtube.com/watch?v=GbpDfXXKuk0&ab_channel=Testosterone
seated hip abduction banded https://www.youtube.com/watch?v=pBF4SVna3ko
negative pull up https://www.youtube.com/watch?v=gbPURTSxQLY
Músculo-alvo
SecundarioSecundario 2 MÚSCULO
Abs
Dorsal
Erectores
Trapézio
Bicep
Gluteo
Quadricep
Femoral
Gémeos
Peito
Tricep
Ombro

Bicep
Bicep
Bicep
Bicep erectores
Bicep
Bicep Trapézio
Bicep
Bicep
Bicep
Bicep
Bicep
Tricep
Tricep

Bicep erectores
Bicep erectores
Bicep
Gluteo Dorsal
Femoral
Femoral
ombro
Quadricep erectores
Femoral erectores

Femoral

Femoral
Femoral
Quadricep

Quadricep

Femoral

Femoral

Femoral erectores
Femoral

Femoral Erectores

gémeos
gémeos
gémeos
Tricep
Tricep
Tricep
Tricep
Tricep
Tricep
Tricep
Tricep
Tricep
Tricep
Tricep
Tricep

Tricep

Tricep
Tricep
Tricep
Tricep
 Trapézio

CBo&ab_channel=KAGED
Kuk0&ab_channel=TestosteroneNation
 TOTAL DE
TREINO EXERCÍCIO Video Séries Reps Observações MÚSCULO
SERIES
Periodizaç

agachamento Check 3 8-10 Abs 0 Semana 1

leg press vertical Check 3 8-10 Bicep 14 Semana 2
leg extension Check 3 10-12 Dorsal 12 Semana 3
femoral deitado Check 2 10-12 Erectores 0 Semana 4
femoral sentado Check 2 10-12 Femoral 7 Semana 5
Legs + ombro
press ombros halteres Check 3 8-10 Gémeos 2 Semana 6
elevação lateral com halteres Check 3 10-12 Gluteo 4.5 Semana 7
Ombro 6 Semana 8
Peito 12 Semana 9
Quadricep 7.5 Semana 10
Trapézio 3 Semana 11
Tricep 13.5 Semana 12
lat pulldown Check 3 8-10 Err:509
remada horizontal pega D Check 3 8-10 NOTAS IMPORT
remada horizontal maos em pr Check 3 8-10
se quiseres acrescentar cardio, faz no fim do treino apena
remada T sem apoio Check 3 8-10
remada alta pega afastada Check 3 10-12
pull É para ficar sempre perto da falha (1-2 reps da falha)
curl com halteres Check 4 10-12
curl em banco scott máquina Check 4 10-12

supino plano com barra Check 4 8-10

supino inclinado com halteres Check 4 8-10
aberturas máquina Check 4 10-12
triceps a testa com barra w peg Check 3 10-12
extensão de antebraços com co Check 3 10-12
Push
extensão vertical de braço com Check 2 10-12 Na polia com corda
Push

0
0

0
 Periodização Divisão de treino

Dia 1 - seg Legs + ombro

Dia 2 - ter pull
Dia 3 - qua Push
Dia 4 - qui
Dia 5 - sex
Dia 6 - sab
Dia 7 - dom

drop set na ultima set

bi set
rest pause
tri set

NOTAS IMPORTANTES

az no fim do treino apenas

a (1-2 reps da falha)

 TotalCarga
Total reps

Total reps
Semana 1 Semana 2

Carga

Carga

Carga

Carga

Carga

Carga

Carga

Carga
Reps

Reps

Reps

Reps

Reps

Reps

Reps

Reps
TREINO EXERCÍCIO Video Séries Reps

agachament Check 3 8-10 0 0 0

leg press ver Check 3 8-10 0 0 0
leg extensio Check 3 10-12 0 0 0
femoral deit Check 2 10-12 0 0 0
femoral sent Check 2 10-12 0 0 0
Legs + ombro
press ombros Check 3 8-10 0 0 0
elevação late Check 3 10-12 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0
lat pulldown Check 3 8-10 0 0 0
remada horiz Check 3 8-10 0 0 0
remada hori Check 3 8-10 0 0 0
remada T se Check 3 8-10 0 0 0
remada alta Check 3 10-12 0 0 0
pull
curl com halt Check 4 10-12 0 0 0
curl em banc Check 4 10-12 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0
0 0 0 0
0 0
0 0
0 0 0 0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
TotalCarga

Carga

Reps

Carga

Reps

Carga
Semana 3

Reps

Carga

Reps

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

Total reps

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

TotalCarga

Carga

Reps

Carga

Reps

Carga
Semana 4

Reps

Carga

Reps
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

Total reps
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

TotalCarga

Carga

Reps

Carga

Reps

Carga
Semana 5

Reps
 TotalCarga

TotalCarga

TotalCarga
Total reps

Total reps

Total reps
mana 5 Carga Semana 6 Semana 7 Semana 8

Carga

Carga

Carga

Carga

Carga

Carga

Carga

Carga

Carga

Carga
Reps

Reps

Reps

Reps

Reps

Reps

Reps

Reps

Reps

Reps
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0

0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
0 0 0 0 0 0
 Reps

Carga
Semana 8

Reps

Carga

Reps

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

Total reps

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

TotalCarga

Carga

Reps

Carga

Reps

Carga
Semana 9

Reps

Carga

Reps

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

Total reps
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

TotalCarga

Carga

Reps

Carga

Reps

Carga
Semana 10

Reps

Carga

Reps
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

Total reps
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

TotalCarga
 Carga

Reps

Carga

Reps

Carga
Semana 11

Reps

Carga

Reps

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

Total reps

0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

TotalCarga

Carga

Reps

Carga

Reps

Carga
Semana 12

Reps

Carga

Reps
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

Total reps
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0
0

TotalCarga