Olá! Não sei se alguem segue esse método de treino, achei muito boa e resolvi compartilhar, a divisão é mto bacana, com dias de miofribilar e sarcoplástico bem divididos, vi no simplyshredded foi postado pelo Layne Norton, o que vocês acham?

Day 1: Upper Body Power - Miofibrilar

Day 2: Lower Body Power - Miofiblilar

Day 3: Descanso

Day 4: Costas e Ombro - Sarcoplástico

Day 5: Lower Body - Sarcoplástico

Day 6: Peito, Bíceps e Tríceps - Sarcoplástico

Day 7: Descanso

agora uma divisão mais detalhada, todos os exercícios estão com o nome em inglês, a galera que não souber do que se trata é só jogar no youtube, testei todos e deu pra achar!

Day 1: Upper Body Power Day

Pulling Power Movement: Bent over or Pendlay rows

3 sets of 3-5 reps

Assistance Pulling movement: Weighted Pull ups

2 sets of 6-10 reps

Auxiliary Pulling movement: Rack chins

2 sets of 6-10 reps

Pressing Power Movement: Flat dumbbell presses

3 sets of 3-5 reps

Assistance pressing movement: Weighted dips

2 sets of 6-10 reps

Assistance pressing movement: Seated dumbbell shoulder presses

3 sets of 6-10 reps

Auxiliary curling movement: Cambered bar curls

3 sets of 6-10 reps

Auxiliary extension movement: Skull crushers

3 sets of 6-10 reps

Day 2: Lower Body Power Day

Pressing Power Movement: Squats

3 sets of 3-5 reps

Assistance pressing movement: Hack Squats

2 sets of 6-10 reps

Assistance extension movement: Leg extensions

2 sets of 6-10 reps

Assistance pulling movement: Stiff legged deadlifts

3 sets of 5-8 reps

Assistance pulling/curling movement: Glute ham raises or lying leg curls

2 sets of 6-10 reps

Auxiliary calf movement: Standing calf raise

3 sets of 6-10 reps

Auxiliary calf movement: Seated calf raise

2 sets of 6-10 reps

Day 3: Rest

Day 4: Back and Shoulders Hypertrophy Day

Pulling Power Exercise speed work: Bent over or Pendlay rows

6 sets of 3 reps with 65-70% of normal 3-5 rep max

Hypertrophy pulling movement: Rack chins

3 sets of 8-12 reps

Hypertrophy pulling movement: Seated cable row

3 sets of 8-12 reps

Hypertrophy pulling movement: Dumbbell rows or shrugs bracing upper body against an incline bench

2 sets of 12-15 reps

Hypertrophy pulling movement: Close grip pulldowns

2 sets of 15-20 reps

Hypertrophy shoulder movement: Seated dumbbell presses

3 sets of 8-12 reps

Hypertrophy shoulder movement: Upright rows

2 sets of 12-15 reps

Hypertrophy shoulder movement: Side lateral raises with dumbbells or cables

3 sets of 12-20 reps

Day 5: Lower Body Hypertrophy Day

Lower Body Power Exercise speed work: Squats

6 sets of 3 reps with 65-70% of normal 3-5 rep max

Hypertrophy pressing movement: Hack squats

3 sets of 8-12 reps

Hypertrophy pressing movement: Leg presses

2 sets of 12-15 reps

Hypertrophy extension movement: Leg extensions

3 sets of 15-20 reps

Hypertrophy pulling movement: Romanian deadlifts

3 sets of 8-12 reps

Hypertrophy curling movement: Lying leg curls

2 sets of 12-15 reps

Hypertrophy curling movement: Seated leg curls

2 sets of 15-20 reps

Hypertrophy calf movement: Donkey calf raises

4 sets of 10-15 reps

Hypertrophy calf movement: Seated calf raises

3 sets of 15-20 reps

Day 6: Chest and Arms Hypertrophy Day

Pressing Power Exercise speed work: Flat dumbbell presses

6 sets of 3 reps with 65-70% of normal 3-5 rep max

Hypertrophy pressing movement: Incline dumbbell presses

3 sets of 8-12 reps

Hypertrophy pressing movement: Hammer strength chest press

3 sets of 12-15 reps

Hypertrophy fly movement: Incline cable flyes

2 sets of 15-20 reps

Hypertrophy curling exercise: Cambered bar preacher curls

3 sets of 8-12 reps

Hypertrophy curling exercise: Dumbbell concentration curls

2 sets of 12-15 reps

Hypertrophy curling exercise: Spider curls bracing upper body against an incline bench

2 sets of 15-20 reps

Hypertrophy extension exercise: Seated tricep extension with cambered bar

3 sets of 8-12 reps

Hypertrophy extension exercise: Cable pressdowns with rope attachment

2 sets of 12-15 reps

Hypertrophy extension exercise: Cable kickbacks

2 sets of 15-20 reps

Day 7: Rest

Qual a opinião de vocês sobre a rotina?

fonte > https://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html

Editado 7/06/2011 às 20:47 06/7, 2011 por TesH

Eu ja fiz e gostei mto do treino, e tem outro tópico sobre esse treino:

Abraços

Vai ser a proxima rotina que vou testar, so nao comeco agora pq vou trocar de academia logo logo e vai confundir pesos e tal...