{"id":847,"date":"2018-06-22T06:43:14","date_gmt":"2018-06-22T09:43:14","guid":{"rendered":"https:\/\/grandeatleta.com.br\/?p=847"},"modified":"2026-01-31T22:22:38","modified_gmt":"2026-02-01T01:22:38","slug":"treino-abcde","status":"publish","type":"post","link":"https:\/\/grandeatleta.com.br\/blog\/treino-abcde\/","title":{"rendered":"Treino ABCDE de Hipertrofia: guia completo para iniciantes, intermedi\u00e1rios (Homens e Mulheres)"},"content":{"rendered":"<p><!--StartFragment --><\/p>\n<p>O <strong>treino ABCDE<\/strong> \u00e9 uma divis\u00e3o avan\u00e7ada que organiza os grupos musculares em cinco dias da semana. Cada m\u00fasculo recebe aten\u00e7\u00e3o exclusiva, com maior intensidade e tempo adequado de descanso.<\/p><div class=\"grand-gas-topo_2 grand-entity-placement\" style=\"text-align: center;\" id=\"grand-1114668368\"><div id=\"grand-3794153493\" style=\"margin-left: auto;margin-right: auto;text-align: center;\"><a href=\"https:\/\/grandeatleta.com.br\/suplementos\/produto\/creatauro\/?utm_campaign=banner_blog_GA_creatauro\" rel=\"noopener\" target=\"_blank\"><img src=https:\/\/grandeatleta.com.br\/blog\/wp-content\/uploads\/2026\/04\/creatauro-pre-treino-sem-cafeina.jpg\" ;\" width=\"600\" height=\"300\" border=\"0\" alt=\"Creatauro pr\u00e9-treino sem cafe\u00edna\"><\/a><\/div><\/div>\n<p>Essa estrat\u00e9gia \u00e9 indicada para praticantes <strong>intermedi\u00e1rios e avan\u00e7ados<\/strong>, especialmente quando os resultados de hipertrofia come\u00e7am a ficar lentos ou estagnados.<\/p>\n<p>A busca por um corpo forte e definido exige planejamento. Entre os pontos mais importantes est\u00e1 a escolha da rotina de treino e como dividir os m\u00fasculos ao longo da semana.<\/p>\n<p>O <strong>treino ABCDE<\/strong> surge como alternativa eficiente para quem deseja est\u00edmulos espec\u00edficos e maior variedade de exerc\u00edcios. Com ele, cada grupo muscular \u00e9 trabalhado apenas uma vez por semana, favorecendo recupera\u00e7\u00e3o e crescimento.<\/p>\n<p>Assim como qualquer m\u00e9todo, o ABCDE apresenta <strong>vantagens e desvantagens<\/strong> que precisam ser avaliadas de acordo com os objetivos individuais.<!--EndFragment --><\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_83 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">T\u00f3picos do Conte\u00fado:<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Alternar tabela de conte\u00fado\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #000000;color:#000000\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #000000;color:#000000\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/grandeatleta.com.br\/blog\/treino-abcde\/#Vantagens_e_Desvantagens_do_Treino_ABCDE\" >Vantagens e Desvantagens do Treino ABCDE<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/grandeatleta.com.br\/blog\/treino-abcde\/#Divisao_de_treino_ABCDE\" >Divis\u00e3o de treino ABCDE<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/grandeatleta.com.br\/blog\/treino-abcde\/#Treino_ABCDE_para_iniciantes_Homens\" >Treino ABCDE para iniciantes (Homens)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/grandeatleta.com.br\/blog\/treino-abcde\/#Treino_ABCDE_para_intermediarios_Homens\" >Treino ABCDE para intermedi\u00e1rios (Homens)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/grandeatleta.com.br\/blog\/treino-abcde\/#Treino_ABCDE_feminino\" >Treino ABCDE feminino<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Vantagens_e_Desvantagens_do_Treino_ABCDE\"><\/span>Vantagens e Desvantagens do Treino ABCDE<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 style=\"text-align: left;\" align=\"center\"><span style=\"font-size: x-large;\">Vantagens<\/span><\/h3>\n<ul>\n<li><span style=\"font-size: medium;\">Possibilidade de empregar um alto volume e intensidade em cada treino devido a um tempo maior de recupera\u00e7\u00e3o.<\/span><\/li>\n<li><span style=\"font-size: medium;\">Possibilidade de trabalhar os m\u00fasculos dos mais variados \u00e2ngulos e est\u00edmulos<\/span><\/li>\n<li><span style=\"font-size: medium;\">Alt\u00edssimo grau de especializa\u00e7\u00e3o, permitindo dar \u00eanfase a cada grupo muscular, sendo poss\u00edvel realizar mais exerc\u00edcios uniarticulares em cada m\u00fasculo.<\/span><\/li>\n<li><span style=\"font-size: medium;\">Rotina de treino muito usada por fisiculturistas por ter um grande potencial de hipertrofia e facilita a sua recupera\u00e7\u00e3o por causa de treinos muito intensos e volumosos.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: left;\" align=\"center\"><span style=\"font-size: x-large;\"><b>Desvantagens<\/b><\/span><\/h3>\n<ul>\n<li><span style=\"font-size: medium;\">Baixa frequ\u00eancia de treinamento, n\u00e3o sendo poss\u00edvel atingir o m\u00fasculo muitas vezes na semana.<\/span><\/li>\n<li><span style=\"font-size: medium;\">Dificuldade de adapta\u00e7\u00e3o para pessoas com uma rotina muito ocupada, devido a n\u00e3o possibilidade de faltar sem comprometer todo o treino da semana.<\/span><\/li>\n<li><span style=\"font-size: medium;\">Pessoas que n\u00e3o conseguem treinar em alt\u00edssima intensidade terminam por estimular pouco, os m\u00fasculos e induzi-los a hipertrofia.<\/span><\/li>\n<\/ul>\n<div class=\"content-box-gray\"><strong>Leia tamb\u00e9m: <\/strong> <a href=\"https:\/\/grandeatleta.com.br\/treino-abcd\/\" target=\"_blank\" rel=\"noopener noreferrer\">TTreino ABCD de Hipertrofia \u2013 Para Iniciantes, Intermedi\u00e1rio e Feminino!<\/a><\/div>\n<h2 style=\"text-align: left;\" align=\"center\"><span class=\"ez-toc-section\" id=\"Divisao_de_treino_ABCDE\"><\/span><span style=\"color: #990033; font-size: x-large;\"><b>Divis\u00e3o de treino ABCDE<\/b><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-size: medium;\">Esta rotina, como dito anteriormente permite atingir os m\u00fasculos de maneira bem intensa e fadig\u00e1-los ao m\u00e1ximo a cada treino, pois haver\u00e1 um intervalo muito grande para a recupera\u00e7\u00e3o, as vezes at\u00e9 de uma semana.<\/span><\/p>\n<p><span style=\"font-size: medium;\">H\u00e1 diversas maneiras de dividir os grupos musculares por dia, dessa forma estaremos mostrando alguns exemplos de como realizar a divis\u00e3o por dia dos m\u00fasculos que ser\u00e3o treinados.<\/span><\/p>\n<h3><span style=\"font-size: large;\"><b>Op\u00e7\u00e3o 1<\/b><\/span><\/h3>\n<table border=\"0\" width=\"567\" cellspacing=\"0\" cellpadding=\"7\">\n<colgroup>\n<col width=\"99\" \/>\n<col width=\"99\" \/>\n<col width=\"99\" \/>\n<col width=\"99\" \/>\n<col width=\"99\" \/> <\/colgroup>\n<tbody>\n<tr valign=\"TOP\">\n<td width=\"99\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>Grupos musculares do treino A<\/b><\/span><\/p>\n<\/td>\n<td width=\"99\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>Grupos musculares do treino B<\/b><\/span><\/p>\n<\/td>\n<td width=\"99\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>Grupos musculares do treino C<\/b><\/span><\/p>\n<\/td>\n<td width=\"99\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>Grupos musculares do treino D<\/b><\/span><\/p>\n<\/td>\n<td width=\"99\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>Grupos musculares do treino E<\/b><\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"99\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Peitoral<\/span><\/p>\n<\/td>\n<td width=\"99\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Costas<\/span><\/p>\n<\/td>\n<td width=\"99\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Quadr\u00edceps<\/span><\/p>\n<\/td>\n<td width=\"99\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Deltoides<\/span><\/p>\n<\/td>\n<td width=\"99\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">B\u00edceps<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"99\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Abd\u00f4men<\/span><\/p>\n<\/td>\n<td width=\"99\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Eretores da espinha<\/span><\/p>\n<\/td>\n<td width=\"99\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Isquiotibiais<\/span><\/p>\n<\/td>\n<td width=\"99\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Trap\u00e9zio<\/span><\/p>\n<\/td>\n<td width=\"99\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Tr\u00edceps<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"99\"><\/td>\n<td width=\"99\"><\/td>\n<td width=\"99\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Adutores da coxa<\/span><\/p>\n<\/td>\n<td width=\"99\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Panturrilhas<\/span><\/p>\n<\/td>\n<td width=\"99\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Antebra\u00e7o<\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><span style=\"font-size: medium;\">Nesta op\u00e7\u00e3o \u00e9 poss\u00edvel observar os grandes grupos musculares sendo treinados em dias separados, garantindo uma intensidade e volume em seu treinamento, mantendo uma semana de recupera\u00e7\u00e3o at\u00e9 que sejam treinados de forma direta novamente.<\/span><\/p>\n<h3><span style=\"font-size: large;\"><b>Op\u00e7\u00e3o 2<\/b><\/span><\/h3>\n<table border=\"0\" width=\"567\" cellspacing=\"0\" cellpadding=\"7\">\n<colgroup>\n<col width=\"99\" \/>\n<col width=\"99\" \/>\n<col width=\"99\" \/>\n<col width=\"99\" \/>\n<col width=\"99\" \/> <\/colgroup>\n<tbody>\n<tr valign=\"TOP\">\n<td width=\"99\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>Grupos musculares do treino A<\/b><\/span><\/p>\n<\/td>\n<td width=\"99\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>Grupos musculares do treino B<\/b><\/span><\/p>\n<\/td>\n<td width=\"99\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>Grupos musculares do treino C<\/b><\/span><\/p>\n<\/td>\n<td width=\"99\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>Grupos musculares do treino D<\/b><\/span><\/p>\n<\/td>\n<td width=\"99\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>Grupos musculares do treino E<\/b><\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"99\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Peitoral<\/span><\/p>\n<\/td>\n<td width=\"99\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Quadr\u00edceps<\/span><\/p>\n<\/td>\n<td width=\"99\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Costas<\/span><\/p>\n<\/td>\n<td width=\"99\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Isquiotibiais<\/span><\/p>\n<\/td>\n<td width=\"99\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Deltoides<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"99\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">B\u00edceps<\/span><\/p>\n<\/td>\n<td width=\"99\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Adutores da coxa<\/span><\/p>\n<\/td>\n<td width=\"99\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Eretores da espinha<\/span><\/p>\n<\/td>\n<td width=\"99\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Panturrilha<\/span><\/p>\n<\/td>\n<td width=\"99\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Tr\u00edceps<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"99\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Antebra\u00e7os<\/span><\/p>\n<\/td>\n<td width=\"99\"><\/td>\n<td width=\"99\"><\/td>\n<td width=\"99\"><\/td>\n<td width=\"99\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Abd\u00f4men<\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><span style=\"font-size: medium;\">Neste tipo de treino tamb\u00e9m \u00e9 poss\u00edvel alternar o treino entre os membros superiores e inferiores, garantindo assim, que os m\u00fasculos sinergistas tamb\u00e9m tenham um maior descanso e tamb\u00e9m \u00e9 poss\u00edvel dar uma \u00eanfase maior aos membros inferiores.<\/span><\/p>\n<h3><span style=\"font-size: large;\"><b>Op\u00e7\u00e3o 3<\/b><\/span><\/h3>\n<table border=\"0\" width=\"567\" cellspacing=\"0\" cellpadding=\"7\">\n<colgroup>\n<col width=\"99\" \/>\n<col width=\"99\" \/>\n<col width=\"99\" \/>\n<col width=\"99\" \/>\n<col width=\"99\" \/> <\/colgroup>\n<tbody>\n<tr valign=\"TOP\">\n<td width=\"99\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>Grupos musculares do treino A<\/b><\/span><\/p>\n<\/td>\n<td width=\"99\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>Grupos musculares do treino B<\/b><\/span><\/p>\n<\/td>\n<td width=\"99\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>Grupos musculares do treino C<\/b><\/span><\/p>\n<\/td>\n<td width=\"99\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>Grupos musculares do treino D<\/b><\/span><\/p>\n<\/td>\n<td width=\"99\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>Grupos musculares do treino E<\/b><\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"99\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Peitoral<\/span><\/p>\n<\/td>\n<td width=\"99\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Costas <\/span><\/p>\n<\/td>\n<td width=\"99\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Quadr\u00edceps<\/span><\/p>\n<\/td>\n<td width=\"99\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Deltoides<\/span><\/p>\n<\/td>\n<td width=\"99\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">B\u00edceps<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"99\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Panturrilha<\/span><\/p>\n<\/td>\n<td width=\"99\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Trap\u00e9zio<\/span><\/p>\n<\/td>\n<td width=\"99\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Isquiotibiais<\/span><\/p>\n<\/td>\n<td width=\"99\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Abd\u00f4men<\/span><\/p>\n<\/td>\n<td width=\"99\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Tr\u00edceps<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"99\"><\/td>\n<td width=\"99\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Antebra\u00e7o<\/span><\/p>\n<\/td>\n<td width=\"99\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Adutores da coxa<\/span><\/p>\n<\/td>\n<td width=\"99\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Eretores da espinha<\/span><\/p>\n<\/td>\n<td width=\"99\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Abd\u00f4men<\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><span style=\"font-size: medium;\">Nesta op\u00e7\u00e3o, os grandes grupos musculares s\u00e3o trabalhados diretamente apenas uma vez na semana, por\u00e9m os m\u00fasculos menores tamb\u00e9m s\u00e3o trabalhados mais vezes, sendo que tamb\u00e9m atuam como sinergistas em outros dias.<\/span><\/p>\n<p><span style=\"font-size: medium;\">Os m\u00fasculos de maior porte necessitam de uma recupera\u00e7\u00e3o maior e ainda mais se tratando de uma rotina t\u00e3o intensa e volumosa, por\u00e9m os menores m\u00fasculos se recuperam com uma maior facilidade.<\/span><\/p>\n<p><span style=\"font-size: medium;\">Estas divis\u00f5es s\u00e3o apenas um exemplo, h\u00e1 outras maneiras de dividir os m\u00fasculos em cada dia da semana.<\/span><\/p>\n<p><span style=\"font-size: medium;\">A divis\u00e3o do treino tem de ser realizada de acordo com a necessidade e objetivo de cada pessoa, para assim poder dar \u00eanfase ao grupo muscular que mais precisa.<\/span><\/p>\n<div class=\"content-box-gray\"><strong>Leia tamb\u00e9m: <\/strong> <a href=\"https:\/\/grandeatleta.com.br\/creatina\/\" target=\"_blank\" rel=\"noopener noreferrer\">Creatina: O que \u00e9, para que serve e como tomar [FUNCIONA MESMO?]<\/a><\/div>\n<h2 style=\"text-align: left;\" align=\"center\"><span class=\"ez-toc-section\" id=\"Treino_ABCDE_para_iniciantes_Homens\"><\/span><span style=\"color: #990033; font-size: x-large;\"><b>Treino ABCDE para iniciantes (Homens)<\/b><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-size: medium;\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-852 \" title=\"Treino ABCDE para iniciantes novatos\" src=\"https:\/\/grandeatleta.com.br\/wp-content\/uploads\/2018\/06\/Treino-ABCDE-para-iniciantes-novatos.jpg\" alt=\"Treino ABCDE para iniciantes novatos\" width=\"846\" height=\"498\" srcset=\"https:\/\/grandeatleta.com.br\/blog\/wp-content\/uploads\/2018\/06\/Treino-ABCDE-para-iniciantes-novatos.jpg 645w, https:\/\/grandeatleta.com.br\/blog\/wp-content\/uploads\/2018\/06\/Treino-ABCDE-para-iniciantes-novatos-300x177.jpg 300w\" sizes=\"(max-width: 846px) 100vw, 846px\" \/><\/span><\/p>\n<p><span style=\"font-size: medium;\">Geralmente o treino ABCDE n\u00e3o \u00e9 prescrito para iniciantes, por\u00e9m h\u00e1 como tirar proveito e extrair os benef\u00edcios deste tipo de rotina. O iniciante n\u00e3o treinar\u00e1 com a mesma intensidade e volume que um indiv\u00edduo mais experiente.<\/span><\/p>\n<p><span style=\"font-size: medium;\">S\u00e3o necess\u00e1rias medidas para evitar les\u00f5es e garantir uma melhor recupera\u00e7\u00e3o entre as sess\u00f5es de treinamento.<\/span><\/p>\n<h3><span style=\"font-size: large;\"><b>O treino ficaria dividido da seguinte maneira:<\/b><\/span><\/h3>\n<ul>\n<li><span style=\"font-size: medium;\">Treino A: Peitoral; <\/span><\/li>\n<li><span style=\"font-size: medium;\">Treino B: Costas; <\/span><\/li>\n<li><span style=\"font-size: medium;\">Treino C: Quadr\u00edceps, Isquiotibiais e eretores da espinha; <\/span><\/li>\n<li><span style=\"font-size: medium;\">Treino D: Deltoides\u00a0e panturrilhas; <\/span><\/li>\n<li><span style=\"font-size: medium;\">treino E: B\u00edceps, tr\u00edceps e abd\u00f4men.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-size: medium;\">Para exemplificar melhor este treino, mostraremos abaixo um exemplo de uma rotina, citando os exerc\u00edcios, n\u00famero de s\u00e9ries e repeti\u00e7\u00f5es.<\/span><\/p>\n<p><span style=\"font-size: large;\"><b>Treino A<\/b><\/span><\/p>\n<table border=\"1\" width=\"567\" frame=\"HSIDES\" rules=\"NONE\" cellspacing=\"0\" cellpadding=\"7\">\n<colgroup>\n<col width=\"175\" \/>\n<col width=\"175\" \/>\n<col width=\"175\" \/> <\/colgroup>\n<tbody>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>Exerc\u00edcios<\/b><\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>N\u00fameros de s\u00e9ries<\/b><\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>Repeti\u00e7\u00f5es<\/b><\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><a href=\"https:\/\/grandeatleta.com.br\/supino\/\">Supino<\/a> reto com barra<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">12-10-8-6<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Supino inclinado<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">12-10-8-6<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Voador peitoral<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">10<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Cross over<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">12<\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><span style=\"font-size: large;\"><b>Treino B<\/b><\/span><\/p>\n<table border=\"1\" width=\"567\" frame=\"HSIDES\" rules=\"NONE\" cellspacing=\"0\" cellpadding=\"7\">\n<colgroup>\n<col width=\"175\" \/>\n<col width=\"175\" \/>\n<col width=\"175\" \/> <\/colgroup>\n<tbody>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>Exerc\u00edcios<\/b><\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>N\u00fameros de s\u00e9ries<\/b><\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>Repeti\u00e7\u00f5es<\/b><\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Barra fixa<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">8<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Puxador pegada supinada<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">12-10-8-6<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Remada baixa<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">12-10-8-6<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Remada serrote<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">10<\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p class=\"western\" align=\"left\"><span style=\"font-size: large;\"><b>Treino C<br \/>\n<\/b><\/span><\/p>\n<table border=\"1\" width=\"567\" frame=\"HSIDES\" rules=\"NONE\" cellspacing=\"0\" cellpadding=\"7\">\n<colgroup>\n<col width=\"175\" \/>\n<col width=\"174\" \/>\n<col width=\"175\" \/> <\/colgroup>\n<tbody>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>Exerc\u00edcios<\/b><\/span><\/p>\n<\/td>\n<td width=\"174\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>N\u00fameros de s\u00e9ries<\/b><\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>Repeti\u00e7\u00f5es<\/b><\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Agachamento livre<\/span><\/p>\n<\/td>\n<td width=\"174\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">12-10-8-6<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Mesa flexora<\/span><\/p>\n<\/td>\n<td width=\"174\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">12-10-8-6<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><a href=\"https:\/\/grandeatleta.com.br\/leg-press\/\"><span style=\"font-size: medium;\">Leg press<\/span><\/a><\/p>\n<\/td>\n<td width=\"174\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">8<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Cadeira flexora<\/span><\/p>\n<\/td>\n<td width=\"174\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">8<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Cadeira extensora<\/span><\/p>\n<\/td>\n<td width=\"174\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">12<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Extens\u00e3o de tronco no banco romano<\/span><\/p>\n<\/td>\n<td width=\"174\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">15<\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p class=\"western\" align=\"left\"><span style=\"font-size: large;\"><b>Treino D<br \/>\n<\/b><\/span><\/p>\n<table border=\"1\" width=\"567\" frame=\"HSIDES\" rules=\"NONE\" cellspacing=\"0\" cellpadding=\"7\">\n<colgroup>\n<col width=\"176\" \/>\n<col width=\"174\" \/>\n<col width=\"175\" \/> <\/colgroup>\n<tbody>\n<tr valign=\"TOP\">\n<td width=\"176\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>Exerc\u00edcios<\/b><\/span><\/p>\n<\/td>\n<td width=\"174\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>N\u00fameros de s\u00e9ries<\/b><\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>Repeti\u00e7\u00f5es<\/b><\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"176\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Desenvolvimento com barra<\/span><\/p>\n<\/td>\n<td width=\"174\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">12-10-8-6<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"176\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Desenvolvimento Arnold<\/span><\/p>\n<\/td>\n<td width=\"174\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">8<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"176\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Eleva\u00e7\u00e3o lateral<\/span><\/p>\n<\/td>\n<td width=\"174\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">12<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"176\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Crucifixo inverso<\/span><\/p>\n<\/td>\n<td width=\"174\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">12<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"176\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Panturrilha no leg<\/span><\/p>\n<\/td>\n<td width=\"174\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">15<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"176\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Panturrilha sentada<\/span><\/p>\n<\/td>\n<td width=\"174\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">15<\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p class=\"western\" align=\"left\"><span style=\"font-size: large;\"><b>Treino E<br \/>\n<\/b><\/span><\/p>\n<table border=\"1\" width=\"567\" frame=\"HSIDES\" rules=\"NONE\" cellspacing=\"0\" cellpadding=\"7\">\n<colgroup>\n<col width=\"175\" \/>\n<col width=\"175\" \/>\n<col width=\"175\" \/> <\/colgroup>\n<tbody>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>Exerc\u00edcios<\/b><\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>N\u00fameros de s\u00e9ries<\/b><\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>Repeti\u00e7\u00f5es<\/b><\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Rosca direta barra<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">12-10-8-6<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Mergulho nas barras paralelas<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">8<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Rosca alternada<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">10<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Tr\u00edceps franc\u00eas<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">10<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Rosca martelo<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">12<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Tr\u00edceps corda<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">12<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Abdominal infa solo<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">15<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Abdominal reto solo<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">15<\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><span style=\"font-size: medium;\">Este \u00e9 um exemplo desta rotina para indiv\u00edduos iniciantes, \u00e9 poss\u00edvel perceber a aus\u00eancia de m\u00fasculos como trap\u00e9zio e antebra\u00e7o mas isso \u00e9 devido a que nos exerc\u00edcios multiarticulares este m\u00fasculos s\u00e3o exercitados de forma indireta.<\/span><\/p>\n<p><span style=\"font-size: medium;\">Esta rotina tem um grau maior de especializa\u00e7\u00e3o por\u00e9m o volume e intensidade n\u00e3o necessitam ser t\u00e3o elevados levando em considera\u00e7\u00e3o que os iniciantes n\u00e3o tem necessidade de um est\u00edmulo t\u00e3o grande quanto os praticantes de muscula\u00e7\u00e3o mais experientes.<\/span><\/p>\n<p><span style=\"font-size: medium;\">O treinamento ficaria dividido da seguinte maneira durante a semana:<\/span><\/p>\n<ul>\n<li><span style=\"font-size: medium;\">Segunda feira: Treino A<\/span><\/li>\n<li><span style=\"font-size: medium;\">Ter\u00e7a feira: Treino B<\/span><\/li>\n<li><span style=\"font-size: medium;\">Quarta feira: Treino C<\/span><\/li>\n<li><span style=\"font-size: medium;\">Quinta feira: Treino D<\/span><\/li>\n<li><span style=\"font-size: medium;\">Sexta feira: Treino E<\/span><\/li>\n<li><span style=\"font-size: medium;\">S\u00e1bado e domingo: Descanso (muita aten\u00e7\u00e3o na recupera\u00e7\u00e3o).<\/span><\/li>\n<\/ul>\n<div class=\"content-box-gray\"><strong>Leia tamb\u00e9m: <\/strong> <a href=\"https:\/\/grandeatleta.com.br\/melhor-termogenico\/\" target=\"_blank\" rel=\"noopener noreferrer\">Termog\u00eanicos e suplementos para emagrecer \u2013 Qual o melhor ? Veja lista<\/a><\/div>\n<h2 style=\"text-align: left;\" align=\"center\"><span class=\"ez-toc-section\" id=\"Treino_ABCDE_para_intermediarios_Homens\"><\/span><span style=\"color: #990033; font-size: x-large;\"><b>Treino ABCDE para <\/b><\/span><span style=\"color: #990033; font-size: x-large;\">intermedi\u00e1rios (Homens)<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-size: medium;\"><img decoding=\"async\" class=\"aligncenter wp-image-853 \" title=\"exerc\u00edcio para abd\u00f4men\" src=\"https:\/\/grandeatleta.com.br\/wp-content\/uploads\/2018\/06\/exercicio-para-abdomen.jpg\" alt=\"exerc\u00edcio para abd\u00f4men\" width=\"820\" height=\"483\" srcset=\"https:\/\/grandeatleta.com.br\/blog\/wp-content\/uploads\/2018\/06\/exercicio-para-abdomen.jpg 645w, https:\/\/grandeatleta.com.br\/blog\/wp-content\/uploads\/2018\/06\/exercicio-para-abdomen-300x177.jpg 300w\" sizes=\"(max-width: 820px) 100vw, 820px\" \/><\/span><\/p>\n<p><span style=\"font-size: medium;\">Os indiv\u00edduos mais treinados e experientes gostam desta rotina pela capacidade maior em atacar grupos musculares estagnados, estimulando-os atrav\u00e9s de um treino bem pesado e espec\u00edfico.<\/span><\/p>\n<p><span style=\"font-size: medium;\">A capacidade de usar v\u00e1rios exerc\u00edcios isoladores e atingir os grupos musculares com v\u00e1rios \u00e2ngulos e pegadas torna esta rotina muito utilizada por fisiculturistas.<\/span><\/p>\n<p><span style=\"font-size: medium;\">Para exemplificar um treino ABCDE para avan\u00e7ados mostraremos abaixo como fica a rotina semanal e listaremos exerc\u00edcios assim como as s\u00e9ries e n\u00famero de repeti\u00e7\u00f5es.<\/span><\/p>\n<p><span style=\"font-size: large;\"><b>A rotina de treino ficaria separada da seguinte maneira:<\/b><\/span><\/p>\n<ul>\n<li><span style=\"font-size: medium;\">Treino A: Peitoral e abd\u00f4men; <\/span><\/li>\n<li><span style=\"font-size: medium;\">Treino B: Costas, trap\u00e9zio e antebra\u00e7o; <\/span><\/li>\n<li><span style=\"font-size: medium;\">Treino C: Quadr\u00edceps, isquiotibiais e adutores da coxa; <\/span><\/li>\n<li><span style=\"font-size: medium;\">Treino D: Deltoides\u00a0e panturrilha; <\/span><\/li>\n<li><span style=\"font-size: medium;\">Treino E: B\u00edceps, tr\u00edceps e eretores da espinha.<\/span><\/li>\n<\/ul>\n<p class=\"western\" align=\"left\"><span style=\"font-size: large;\"><b>Treino A<br \/>\n<\/b><\/span><\/p>\n<table border=\"1\" width=\"567\" frame=\"HSIDES\" rules=\"NONE\" cellspacing=\"0\" cellpadding=\"7\">\n<colgroup>\n<col width=\"175\" \/>\n<col width=\"175\" \/>\n<col width=\"175\" \/> <\/colgroup>\n<tbody>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>Exerc\u00edcios<\/b><\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>N\u00fameros de s\u00e9ries<\/b><\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>Repeti\u00e7\u00f5es<\/b><\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Supino reto barra<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">5<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">12-10-8-6-4<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Supino inclinado barra<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">5<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">8<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Fly declinado<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">10<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Voador peitoral<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">10<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Crucifixo no cross over<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">6<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">12<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Abdominal m\u00e1quina<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">20<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Abdominal infra<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">20<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Ponte ventral<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">2*<\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p class=\"western\"><span style=\"font-size: medium;\">*minutos em contra\u00e7\u00e3o isom\u00e9trica<\/span><\/p>\n<p class=\"western\" align=\"left\"><span style=\"font-size: large;\"><b>Treino B<br \/>\n<\/b><\/span><\/p>\n<table border=\"1\" width=\"567\" frame=\"HSIDES\" rules=\"NONE\" cellspacing=\"0\" cellpadding=\"7\">\n<colgroup>\n<col width=\"175\" \/>\n<col width=\"174\" \/>\n<col width=\"175\" \/> <\/colgroup>\n<tbody>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>Exerc\u00edcios<\/b><\/span><\/p>\n<\/td>\n<td width=\"174\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>N\u00fameros de s\u00e9ries<\/b><\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>Repeti\u00e7\u00f5es<\/b><\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Barra fixa<\/span><\/p>\n<\/td>\n<td width=\"174\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">5<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">10<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Puxador frontal pegada supinada<\/span><\/p>\n<\/td>\n<td width=\"174\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">5<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">12-10-8-6-4<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Remada curvada pegada pronada<\/span><\/p>\n<\/td>\n<td width=\"174\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">5<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">12-10-8-6-4<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Remada serrote<\/span><\/p>\n<\/td>\n<td width=\"174\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">10<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Pulldown<\/span><\/p>\n<\/td>\n<td width=\"174\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">6<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">12<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Encolhimento com barra<\/span><\/p>\n<\/td>\n<td width=\"174\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">5<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">20<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Encolhimento horizontal com halteres<\/span><\/p>\n<\/td>\n<td width=\"174\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">5<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">20<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Flex\u00e3o de punho <\/span><\/p>\n<\/td>\n<td width=\"174\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">5<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">20<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Extens\u00e3o de punho<\/span><\/p>\n<\/td>\n<td width=\"174\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">5<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">20<\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p class=\"western\" align=\"left\"><span style=\"font-size: large;\"><b>Treino C<br \/>\n<\/b><\/span><\/p>\n<table border=\"1\" width=\"567\" frame=\"HSIDES\" rules=\"NONE\" cellspacing=\"0\" cellpadding=\"7\">\n<colgroup>\n<col width=\"175\" \/>\n<col width=\"174\" \/>\n<col width=\"175\" \/> <\/colgroup>\n<tbody>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>Exerc\u00edcios<\/b><\/span><\/p>\n<\/td>\n<td width=\"174\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>N\u00fameros de s\u00e9ries<\/b><\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>Repeti\u00e7\u00f5es<\/b><\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><a href=\"https:\/\/grandeatleta.com.br\/agachamento\/\"><span style=\"font-size: medium;\">Agachamento livre<\/span><\/a><\/p>\n<\/td>\n<td width=\"174\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">5<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">5<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><a href=\"https:\/\/grandeatleta.com.br\/mesa-flexora\/\"><span style=\"font-size: medium;\">Mesa flexora<\/span><\/a><\/p>\n<\/td>\n<td width=\"174\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">5<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">8<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Agachamento frontal<\/span><\/p>\n<\/td>\n<td width=\"174\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">8<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Cadeira flexora<\/span><\/p>\n<\/td>\n<td width=\"174\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">8<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Afundo<\/span><\/p>\n<\/td>\n<td width=\"174\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">10<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Stiff<\/span><\/p>\n<\/td>\n<td width=\"174\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">12<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Cadeira extensora<\/span><\/p>\n<\/td>\n<td width=\"174\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">12<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Cadeira adutora<\/span><\/p>\n<\/td>\n<td width=\"174\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">12<\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p class=\"western\" align=\"left\"><span style=\"font-size: large;\"><b>Treino D<br \/>\n<\/b><\/span><\/p>\n<table border=\"1\" width=\"566\" frame=\"HSIDES\" rules=\"NONE\" cellspacing=\"0\" cellpadding=\"7\">\n<colgroup>\n<col width=\"175\" \/>\n<col width=\"175\" \/>\n<col width=\"175\" \/> <\/colgroup>\n<tbody>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>Exerc\u00edcios<\/b><\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>N\u00fameros de s\u00e9ries<\/b><\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>Repeti\u00e7\u00f5es<\/b><\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Desenvolvimento militar<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">5<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">5<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Desenvolvimento Arnold<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">8<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><a href=\"https:\/\/grandeatleta.com.br\/elevacao-frontal\/\"><span style=\"font-size: medium;\">Eleva\u00e7\u00e3o frontal<\/span><\/a><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">5<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">12<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><a href=\"https:\/\/grandeatleta.com.br\/elevacao-lateral\/\"><span style=\"font-size: medium;\">Eleva\u00e7\u00e3o lateral<\/span><\/a><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">5<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">12<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Remada Alta<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">5<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">12<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Crucifixo inverso<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">5<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">12<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Panturrilha em p\u00e9 no Smith<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">5<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">20<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Panturrilha sentada na m\u00e1quina<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">5<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">20<\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p class=\"western\" align=\"left\"><span style=\"font-size: medium;\"><br \/>\n<\/span><span style=\"font-size: large;\"><b>Treino E<br \/>\n<\/b><\/span><\/p>\n<table border=\"1\" width=\"566\" frame=\"HSIDES\" rules=\"NONE\" cellspacing=\"0\" cellpadding=\"7\">\n<colgroup>\n<col width=\"175\" \/>\n<col width=\"175\" \/>\n<col width=\"175\" \/> <\/colgroup>\n<tbody>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>Exerc\u00edcios<\/b><\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>N\u00fameros de s\u00e9ries<\/b><\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>Repeti\u00e7\u00f5es<\/b><\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Rosca direta barra<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">12-10-8-6<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Tr\u00edceps Testa barra<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">12-10-8-6<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Rosca alternada<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">8<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Tr\u00edceps corda<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">8<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Rosca concentrada<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">10<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Tr\u00edceps franc\u00eas <\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">10<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Rosca martelo<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">6<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">12<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Tr\u00edceps coice<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">6<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">12<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Extens\u00e3o de tronco no banco romano<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">5<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">15<\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><span style=\"font-size: medium;\">Como foi poss\u00edvel observar pela alta intensidade e volume, o treino pode ser muito desgastante e \u00e9 por isso que o tempo de recupera\u00e7\u00e3o precisa ser prolongado.<\/span><\/p>\n<p><span style=\"font-size: medium;\">O treino ser\u00e1 realizado durante cinco dias na semana de segunda a sexta, e os s\u00e1bados e domingos ser\u00e3o dias de descanso, sendo dividido da seguinte maneira:<\/span><\/p>\n<ul>\n<li><span style=\"font-size: medium;\">Segunda feira: Treino A<\/span><\/li>\n<li><span style=\"font-size: medium;\">Ter\u00e7a feira: Treino B<\/span><\/li>\n<li><span style=\"font-size: medium;\">Quarta feira: Treino C<\/span><\/li>\n<li><span style=\"font-size: medium;\">Quinta feira: Treino D<\/span><\/li>\n<li><span style=\"font-size: medium;\">Sexta feira: Treino E<\/span><\/li>\n<li><span style=\"font-size: medium;\">S\u00e1bados e domingos: Descanso<\/span><\/li>\n<\/ul>\n<p><span style=\"font-size: medium;\">Os indiv\u00edduos que encontram-se em termos de condicionamento em um patamar mais avan\u00e7ado, necessitam planejar melhor o treino, pois neste est\u00e1gio os ganhos tornam-se mais dif\u00edceis.<\/span><\/p>\n<h3 align=\"center\"><b><span style=\"font-size: large;\">\u21d2 Dicas para deixar o treino mais efetivo e ter melhores resultados\u00a0\u21d0<\/span><\/b><\/h3>\n<p><span style=\"font-size: medium;\">Dessa forma citamos abaixo algumas dicas para potencializar o treinamento dos praticantes mais avan\u00e7ados e ajudar a manter os ganhos.<\/span><\/p>\n<h3><span style=\"font-size: large;\"><b>Periodize o treinamento<\/b><\/span><\/h3>\n<p><span style=\"font-size: medium;\">Evite a estagna\u00e7\u00e3o e esteja sempre variando os est\u00edmulos para poder continuar a progredir no treinamento. Segundo Prestes et.al.(2016) realizar periodiza\u00e7\u00e3o tem maior impacto sobre os resultados do que n\u00e3o periodizar.<\/span><\/p>\n<h3><span style=\"font-size: large;\"><b>Utilize t\u00e9cnicas de intensidade para dar um choque nos m\u00fasculos<\/b><\/span><\/h3>\n<p><span style=\"font-size: medium;\">Incorporar t\u00e9cnicas como biset, <a href=\"https:\/\/grandeatleta.com.br\/drop-set\/\">drop set<\/a>, repeti\u00e7\u00f5es for\u00e7adas, superslow e outras t\u00e9cnicas ajudar\u00e1 a dar um est\u00edmulo a mais e continuar a gerar resultados.<\/span><\/p>\n<h3><span style=\"font-size: large;\"><b>Esteja atento a dores e desconfortos articulares<\/b><\/span><\/h3>\n<p><span style=\"font-size: medium;\">Com o passar do tempo e com o aumento da intensidade dos treinos, algumas dores podem surgir, por\u00e9m a persist\u00eancia destes inc\u00f4modos podem indicar alguma les\u00e3o. Cuidado!<\/span><\/p>\n<h3><span style=\"font-size: large;\"><b>Tenha cuidado com o overtraining<\/b><\/span><\/h3>\n<p><span style=\"font-size: medium;\">Treinar pesado para produzir resultados pode ser o mais indicado, por\u00e9m uma recupera\u00e7\u00e3o adequada garantir\u00e1 melhores resultados e evitar\u00e1 o excesso de treinamento.<\/span><\/p>\n<div class=\"content-box-gray\"><strong>Leia tamb\u00e9m: <\/strong> <a href=\"https:\/\/grandeatleta.com.br\/treino-ab-hipertrofia\/\" target=\"_blank\" rel=\"noopener noreferrer\">Treino AB de Hipertrofia \u2013 Para Iniciantes, Intermedi\u00e1rio e Feminino!<\/a><\/div>\n<h2 align=\"center\"><span class=\"ez-toc-section\" id=\"Treino_ABCDE_feminino\"><\/span><span style=\"color: #990033; font-size: x-large;\"><b>Treino ABCDE feminino<\/b><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<figure id=\"attachment_855\" aria-describedby=\"caption-attachment-855\" style=\"width: 868px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"wp-image-855 \" title=\"mulher agachamento\" src=\"https:\/\/grandeatleta.com.br\/wp-content\/uploads\/2018\/06\/mulher-agachamento.jpg\" alt=\"mulher agachamento\" width=\"868\" height=\"511\" srcset=\"https:\/\/grandeatleta.com.br\/blog\/wp-content\/uploads\/2018\/06\/mulher-agachamento.jpg 645w, https:\/\/grandeatleta.com.br\/blog\/wp-content\/uploads\/2018\/06\/mulher-agachamento-300x177.jpg 300w\" sizes=\"(max-width: 868px) 100vw, 868px\" \/><figcaption id=\"caption-attachment-855\" class=\"wp-caption-text\">Treino ABCDE para mulheres<\/figcaption><\/figure>\n<p><span style=\"font-size: medium;\">Para o p\u00fablico feminino que est\u00e1 em um est\u00e1gio mais avan\u00e7ado esta divis\u00e3o de treino tamb\u00e9m pode auxiliar para aumentar o n\u00edvel de intensidade do treinamento.<\/span><\/p>\n<p><span style=\"font-size: medium;\">As mulheres tem prefer\u00eancia pelo treinamento dos membros inferiores, dessa forma o treino ser\u00e1 feito com este objetivo, sem esquecer claro dos membros superiores.<\/span><\/p>\n<p><strong><span style=\"font-size: medium;\">A divis\u00e3o dos grupos musculares ser\u00e1 realizado da seguinte maneira: <\/span><\/strong><\/p>\n<ul>\n<li><span style=\"font-size: medium;\">Treino A: Quadr\u00edceps, Adutores da coxa e panturrilha; <\/span><\/li>\n<li><span style=\"font-size: medium;\">Treino B: Peitoral, deltoides, tr\u00edceps; <\/span><\/li>\n<li><span style=\"font-size: medium;\">Treino C: Isquiotibiais e eretores da espinha; <\/span><\/li>\n<li><span style=\"font-size: medium;\">Treino D: Costas, trap\u00e9zio e b\u00edceps;<\/span><\/li>\n<li><span style=\"font-size: medium;\"> Treino E: Gl\u00fateo e abd\u00f4men. <\/span><\/li>\n<\/ul>\n<p class=\"western\" align=\"left\"><span style=\"font-size: large;\"><b>Treino A<br \/>\n<\/b><\/span><\/p>\n<table border=\"1\" width=\"566\" frame=\"HSIDES\" rules=\"NONE\" cellspacing=\"0\" cellpadding=\"7\">\n<colgroup>\n<col width=\"175\" \/>\n<col width=\"175\" \/>\n<col width=\"175\" \/> <\/colgroup>\n<tbody>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>Exerc\u00edcios<\/b><\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>N\u00fameros de s\u00e9ries<\/b><\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>Repeti\u00e7\u00f5es<\/b><\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Agachamento<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">5<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">15-12-10-8-6<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Leg press<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">5<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">15-12-10-8-6<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Agachamento b\u00falgaro<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">12<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Agachamento sumo<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">12<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Cadeira extensora<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">12<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Cadeira adutora<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">12<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Panturrilha no leg press<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">20<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Panturrilha sentada<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">20<\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p class=\"western\" align=\"left\"><span style=\"font-size: large;\"><b>Treino B<br \/>\n<\/b><\/span><\/p>\n<table border=\"1\" width=\"566\" frame=\"HSIDES\" rules=\"NONE\" cellspacing=\"0\" cellpadding=\"7\">\n<colgroup>\n<col width=\"175\" \/>\n<col width=\"175\" \/>\n<col width=\"175\" \/> <\/colgroup>\n<tbody>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>Exerc\u00edcios<\/b><\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>N\u00fameros de s\u00e9ries<\/b><\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>Repeti\u00e7\u00f5es<\/b><\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Supino reto com halteres<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">8<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Supino inclinado com halteres<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">8<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Voador peitoral<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">10<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Desenvolvimento halteres<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">10<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Eleva\u00e7\u00e3o lateral<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">12<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Tr\u00edceps corda<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">12<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Tr\u00edceps franc\u00eas <\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">12<\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p class=\"western\" align=\"left\"><span style=\"font-size: large;\"><b>Treino C<br \/>\n<\/b><\/span><\/p>\n<table border=\"1\" width=\"566\" frame=\"HSIDES\" rules=\"NONE\" cellspacing=\"0\" cellpadding=\"7\">\n<colgroup>\n<col width=\"175\" \/>\n<col width=\"175\" \/>\n<col width=\"175\" \/> <\/colgroup>\n<tbody>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>Exerc\u00edcios<\/b><\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>N\u00fameros de s\u00e9ries<\/b><\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>Repeti\u00e7\u00f5es<\/b><\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Levantamento terra<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">5<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">5<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Mesa flexora<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">5<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">15-12-10-8-6<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Cadeira flexora<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">8<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Stiff<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">12<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Extens\u00e3o do tronco no banco romano<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">15<\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p class=\"western\" align=\"left\"><span style=\"font-size: large;\"><b>Treino D<br \/>\n<\/b><\/span><\/p>\n<table border=\"1\" width=\"566\" frame=\"HSIDES\" rules=\"NONE\" cellspacing=\"0\" cellpadding=\"7\">\n<colgroup>\n<col width=\"175\" \/>\n<col width=\"175\" \/>\n<col width=\"175\" \/> <\/colgroup>\n<tbody>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>Exerc\u00edcios<\/b><\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>N\u00fameros de s\u00e9ries<\/b><\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>Repeti\u00e7\u00f5es<\/b><\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Puxador frontal<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">8<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Remada curvada pegada pronada<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">8<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Remada serrote<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">10<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Pulldown<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">10<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Encolhimento com halteres<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">15<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Rosca direta barra<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">10<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Rosca martelo<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">10<\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p class=\"western\" align=\"left\"><span style=\"font-size: large;\"><b>Treino E<br \/>\n<\/b><\/span><\/p>\n<table border=\"1\" width=\"566\" frame=\"HSIDES\" rules=\"NONE\" cellspacing=\"0\" cellpadding=\"7\">\n<colgroup>\n<col width=\"175\" \/>\n<col width=\"175\" \/>\n<col width=\"175\" \/> <\/colgroup>\n<tbody>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>Exerc\u00edcios<\/b><\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>N\u00fameros de s\u00e9ries<\/b><\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>Repeti\u00e7\u00f5es<\/b><\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Eleva\u00e7\u00e3o p\u00e9lvica<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">5<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">8<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Gl\u00fateo na m\u00e1quina<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">5<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">8<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Gl\u00fateo na polia baixa<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">5<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">12<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Cadeira abdutora<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">5<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">12<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Abdominal m\u00e1quina<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">5<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">15<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Abdominal infra<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">5<\/span><\/p>\n<\/td>\n<td width=\"175\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">15<\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><span style=\"font-size: medium;\">Neste treino \u00e9 poss\u00edvel observar uma \u00eanfase maior nos membros inferiores, j\u00e1 que estes s\u00e3o treinados por tr\u00eas vezes na semana, por\u00e9m os membros superiores tamb\u00e9m s\u00e3o treinados de maneira intensa.<\/span><\/p>\n<p><span style=\"color: #990033; font-size: x-large;\"><b>Conclus\u00e3o<\/b><\/span><\/p>\n<p><span style=\"font-size: medium;\">A divis\u00e3o do treinamento em ABCDE como dito anteriormente garante um trabalho maior e mais intenso sobre cada grupo muscular e a sua adapta\u00e7\u00e3o ir\u00e1 depender muito dos objetivos e necessidades de cada pessoa.<\/span><\/p>\n<p><span style=\"font-size: medium;\">Para descobrir qual o melhor treino para voc\u00ea, converse com seu professor de Educa\u00e7\u00e3o F\u00edsica, pois ele \u00e9 o respons\u00e1vel por prescri\u00e7\u00e3o e orienta\u00e7\u00e3o das atividades na academia.<\/span><\/p>\n<p><span style=\"font-size: medium;\">Tenha disciplina, consist\u00eancia e paci\u00eancia e os resultados aparecer\u00e3o. Bons treinos!<\/span><\/p>\n<p><span style=\"font-size: medium;\"><b>Refer\u00eancias bibliogr\u00e1ficas:<br \/>\n<\/b><\/span><span style=\"font-size: small;\">PRESTES, et.al. Prescri\u00e7\u00e3o e periodiza\u00e7\u00e3o de treinamento de for\u00e7a em academias. 2a ed. Barueri, SP. Manole. 2016.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>O treino ABCDE \u00e9 uma divis\u00e3o avan\u00e7ada que organiza os grupos musculares em cinco dias da semana. Cada m\u00fasculo recebe aten\u00e7\u00e3o exclusiva, com maior intensidade e tempo adequado de descanso. Essa estrat\u00e9gia \u00e9 indicada para praticantes intermedi\u00e1rios e avan\u00e7ados, especialmente quando os resultados de hipertrofia come\u00e7am a ficar lentos ou estagnados. A busca por um<\/p>\n","protected":false},"author":1,"featured_media":851,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"no","_lmt_disable":"","footnotes":""},"categories":[23],"tags":[],"class_list":{"0":"post-847","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-dicas-de-treino"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Treino ABCDE: Para Iniciantes e Intermedi\u00e1rio (Homens e Mulheres)<\/title>\n<meta name=\"description\" content=\"Treino ABCDE de hipertrofia: divis\u00e3o avan\u00e7ada para iniciantes, intermedi\u00e1rios masculino e feminino. 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