SENIORES BRC – 2007/ 2008
ESQUEMA 1 – Tronco e Membros Superiores – HIPERTROFIA: 2/7 – 17/ 8/ 2007
Semanas 1 e2 (3x semana) Incline Press/ Supino
(inclinado/ deitado) 1x 12 reps (60%) 1x 10 reps (70%) 1x 8 reps (80%)
Semana 3 (2x semana)
1x 15 reps (65%) 1x 10 reps (75%) 1x 8 reps (85%) 1x 1rep (100%)
Semanas 4 e5 (2x semana)
2x 12 reps (60%) 2x 10 reps (70%) 1x 1 rep (100%) 2x 8 reps (80%) 2x 5 reps (90%) 1x 1 rep (100%)
Semana 6 (3x semana)
2x 15 reps (65%) 1x 1 rep (100%) 2x 8-10 reps (80%) 1x 1 rep (100%) 2x 5-8 reps (90%) 1x 1 rep (100%)
Semana 7 (3x semana)
2x 12 reps (70%) 1x1 rep (
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