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  1. P facilitar: Quadriceps Category Sample exercises Primary Olympic back squat (hip width stance, upright torso), power squat (wide stance, moderate torso lean), front squat Secondary Lunge variations, split squat variations, leg press, barbell hack squat, dumbbell squat Auxiliary Machine hack squat, step-up variations, leg extension variations, sissy squat Remedial Terminal knee extension (with band), band leg extension Hamstrings/Glutes Category Sample exercises Primary Romanian deadlift, stiff-leg deadlift, sumo deadlift, snatch grip deadlift Secondary Good morning variations, glute-ham raises, leg press (feet high on pad) Auxiliary Reverse hyper, pull through, leg curl variations, cable hip extension Remedial X-band walks, Cook lift, Swiss ball leg curl, band leg curl Pectorals Category Sample exercises Primary Decline bench press, bench press, Gironda dips Secondary Incline bench press, DB bench press, DB incline press, neck press Auxiliary Cable cross-over, flies variations, pec deck machine, chest press machine Remedial Swiss ball push ups, wobble board push-ups Upper back and rear deltoids Category Sample exercises Primary Chin-ups variations, pull-ups variations, chest-supported rowing, bent over barbell rowing, T-bar row Secondary One-arm dumbbell row, lat pulldown variations, cable seated rowing variations, corner rows, fatman pullups (reverse bar row), seated rope row to neck Auxilary Straight-arms pulldown, cable pullover, high pulley cross-rowing, low-pulley cross-row, machine seated row, machine lat pulldown, bent-over rear delt raise, machine rear delt, chest-supported incline rear delt raise, Remedial Chest-supported incline DB shrugs, seated cable shrugs (scapular retraction), traps 3 raise Shoulders Category Sample exercises Primary Muscle clean and press, military press, push press, seated barbell shoulder press Secondary Seated/standing DB press variations, Arnold press, Scott/Thib press, muscle snatch Auxiliary Machine shoulder press, lateral raise variations, front raise variations, lateral raise machine Remedial Cuban press, external shoulder rotation Arm flexors (biceps, brachialis) Category Sample exercises Primary Standing barbell curl, Scott bench barbell curl Secondary Hammer curl, seated DB curl variations, Scott bench dumbbell curl, reverse barbell curl (standing or Scott bench), Zottman curl Auxiliary Machine curl, cable curl variations, concentration curl Remedial Upper arm supination with sledgehammer or Thor's hammer (elbow tucked in to your side and bent at a 90 degrees angle, hold the low position of the hammer/bar with your hand. The starting position has the hand in a pronated position/palm facing down and thumb facing in. You perform the exercise by rotating the forearm while keeping the elbow tucked in and bent at 90 degrees. At the end of the rep, the palm of the hand should be facing up and the thumb facing out) Triceps Category Sample exercises Primary Close grip bench press, close-grip decline press, triceps dips Secondary Close-grip incline press, reverse-grip bench press, JM press, decline barbell triceps extension, decline DB triceps extension, flat barbell triceps extension, flat DB triceps extension Auxilary Overhead DB triceps extension, overhead bar triceps extension, cable triceps extension variations, triceps extension machines Remedial Close-grip push up on Swiss ball, close-grip push-up on wobble board
  2. Blz galera? Esatava lendo esse artigo que me foi indicado sobre como montar um bom treino (How to Design a Damn Good Program, Part 1) http://www.tmuscle.com/readArticle.do?id=1701042&cr= Porém, na página 3 do artigo, existem umas tabelas com execícios primários, secundários e auxiliares, todos em inglês. Alguém poderiam me ajudar e dizer por quais nomes estes exercícios são chamados aqui no Brasil? Deve ser algo fácil para quem faz educação física Valeu povo, Abs
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