{"id":38,"date":"2026-03-22T18:26:31","date_gmt":"2026-03-22T18:26:31","guid":{"rendered":"https:\/\/personaldiego.moniqueecomdigital.com\/?post_type=treino&p=38"},"modified":"2026-03-23T19:29:47","modified_gmt":"2026-03-23T19:29:47","slug":"abril-treino-luiza-anne","status":"publish","type":"treino","link":"https:\/\/personaldiego.moniqueecomdigital.com\/it\/treino\/abril-treino-luiza-anne\/","title":{"rendered":"Abril \u2013 Treino Luiza Anne"},"content":{"rendered":"

Frequ\u00eancia<\/strong>: 5x na semana<\/p>\n\n\n\n

SEGUNDA \u2013 GL\u00daTEO + POSTERIOR (PESADO)<\/strong><\/h3>\n\n\n\n
    \n
  • Hip thrust \u2013 4×8-10<\/li>\n\n\n\n
  • Agachamento livre \u2013 3×8-10<\/li>\n\n\n\n
  • Stiff \u2013 3×8-10<\/li>\n\n\n\n
  • Abdu\u00e7\u00e3o m\u00e1quina \u2013 3×12-15<\/li>\n\n\n\n
  • Mesa flexora \u2013 3×10-12<\/li>\n<\/ul>\n\n\n\n
    \n\n\n\n

    TER\u00c7A \u2013 SUPERIOR (COSTAS + BRA\u00c7O)<\/strong><\/h3>\n\n\n\n

    (foco: cintura mais fina + postura)<\/p>\n\n\n\n

      \n
    • Puxada na frente \u2013 3×8-10<\/li>\n\n\n\n
    • Remada baixa \u2013 3×10-12<\/li>\n\n\n\n
    • Face pull \u2013 3×12-15<\/li>\n\n\n\n
    • Rosca direta \u2013 3×10-12<\/li>\n\n\n\n
    • Tr\u00edceps corda \u2013 3×10-12<\/li>\n<\/ul>\n\n\n\n
      \n\n\n\n

      QUARTA \u2013 QUADR\u00cdCEPS + GL\u00daTEO<\/strong><\/h3>\n\n\n\n
        \n
      • Agachamento (ou hack) \u2013 4×8-10<\/li>\n\n\n\n
      • Leg press \u2013 3×10<\/li>\n\n\n\n
      • Cadeira extensora \u2013 3×12<\/li>\n\n\n\n
      • Afundo (avan\u00e7o) \u2013 3×10 cada perna<\/li>\n\n\n\n
      • Abdu\u00e7\u00e3o m\u00e1quina \u2013 3×15<\/li>\n<\/ul>\n\n\n\n
        \n\n\n\n

        QUINTA \u2013 GL\u00daTEO ISOLADO (FOCO TOTAL)<\/strong><\/h3>\n\n\n\n
          \n
        • Hip thrust \u2013 4×10<\/li>\n\n\n\n
        • Gl\u00fateo no cabo \u2013 3×12 cada perna<\/li>\n\n\n\n
        • Abdu\u00e7\u00e3o m\u00e1quina \u2013 3×15<\/li>\n\n\n\n
        • Eleva\u00e7\u00e3o p\u00e9lvica unilateral \u2013 3×10<\/li>\n\n\n\n
        • Stiff leve \u2013 3×12<\/li>\n<\/ul>\n\n\n\n
          \n\n\n\n

          SEXTA \u2013 FULL (EST\u00c9TICO + DEFINI\u00c7\u00c3O)<\/strong><\/h3>\n\n\n\n
            \n
          • Agachamento sum\u00f4 \u2013 3×10<\/li>\n\n\n\n
          • Hip thrust \u2013 3×10<\/li>\n\n\n\n
          • Abdu\u00e7\u00e3o \u2013 3×15<\/li>\n\n\n\n
          • Puxada na frente \u2013 3×10<\/li>\n\n\n\n
          • Eleva\u00e7\u00e3o lateral (ombro) \u2013 3×12<\/li>\n\n\n\n
          • Abdominal \u2013 3×15<\/li>\n<\/ul>","protected":false},"template":"","class_list":["post-38","treino","type-treino","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/personaldiego.moniqueecomdigital.com\/it\/wp-json\/wp\/v2\/treino\/38","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/personaldiego.moniqueecomdigital.com\/it\/wp-json\/wp\/v2\/treino"}],"about":[{"href":"https:\/\/personaldiego.moniqueecomdigital.com\/it\/wp-json\/wp\/v2\/types\/treino"}],"wp:attachment":[{"href":"https:\/\/personaldiego.moniqueecomdigital.com\/it\/wp-json\/wp\/v2\/media?parent=38"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}