{"id":36,"date":"2026-03-22T18:23:24","date_gmt":"2026-03-22T18:23:24","guid":{"rendered":"https:\/\/personaldiego.moniqueecomdigital.com\/?post_type=treino&p=36"},"modified":"2026-03-23T19:29:54","modified_gmt":"2026-03-23T19:29:54","slug":"abril-treino-fernando-kraimmer","status":"publish","type":"treino","link":"https:\/\/personaldiego.moniqueecomdigital.com\/pt_br\/treino\/abril-treino-fernando-kraimmer\/","title":{"rendered":"Abril – Treino Fernando Kraimmer"},"content":{"rendered":"\n

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

SEGUNDA \u2013 PEITO + TR\u00cdCEPS<\/strong><\/h3>\n\n\n\n
    \n
  • Supino reto barra \u2013 4×6-8<\/li>\n\n\n\n
  • Supino inclinado halter \u2013 3×8-10<\/li>\n\n\n\n
  • Crucifixo m\u00e1quina ou cabo \u2013 3×10-12<\/li>\n\n\n\n
  • Paralelas (ou mergulho) \u2013 3x at\u00e9 falha<\/li>\n\n\n\n
  • Tr\u00edceps corda \u2013 3×10-12<\/li>\n\n\n\n
  • Tr\u00edceps testa \u2013 3×8-10<\/li>\n<\/ul>\n\n\n\n
    \n\n\n\n

    TER\u00c7A \u2013 COSTAS + B\u00cdCEPS<\/strong><\/h3>\n\n\n\n
      \n
    • Barra fixa \u2013 4x at\u00e9 falha<\/li>\n\n\n\n
    • Puxada na frente \u2013 3×8-10<\/li>\n\n\n\n
    • Remada curvada \u2013 3×8-10<\/li>\n\n\n\n
    • Remada baixa \u2013 3×10-12<\/li>\n\n\n\n
    • Rosca direta \u2013 3×8-10<\/li>\n\n\n\n
    • Rosca alternada \u2013 3×10-12<\/li>\n<\/ul>\n\n\n\n
      \n\n\n\n

      QUARTA \u2013 PERNA COMPLETA<\/strong><\/h3>\n\n\n\n
        \n
      • Agachamento livre \u2013 4×6-8<\/li>\n\n\n\n
      • Leg press \u2013 3×8-10<\/li>\n\n\n\n
      • Cadeira extensora \u2013 3×10-12<\/li>\n\n\n\n
      • Mesa flexora \u2013 3×10-12<\/li>\n\n\n\n
      • Panturrilha em p\u00e9 \u2013 4×12-15<\/li>\n<\/ul>\n\n\n\n
        \n\n\n\n

        QUINTA \u2013 OMBRO + ABD\u00d4MEN<\/strong><\/h3>\n\n\n\n
          \n
        • Desenvolvimento halter \u2013 4×8-10<\/li>\n\n\n\n
        • Eleva\u00e7\u00e3o lateral \u2013 3×10-12<\/li>\n\n\n\n
        • Eleva\u00e7\u00e3o frontal \u2013 3×10-12<\/li>\n\n\n\n
        • Face pull \u2013 3×12-15<\/li>\n\n\n\n
        • Encolhimento (trap\u00e9zio) \u2013 3×10-12<\/li>\n\n\n\n
        • Abdominal infra \u2013 3×15<\/li>\n\n\n\n
        • Prancha \u2013 3x at\u00e9 falha<\/li>\n<\/ul>\n\n\n\n
          \n\n\n\n

          SEXTA \u2013 FULL (REFOR\u00c7O EST\u00c9TICO)<\/strong><\/h3>\n\n\n\n

          (foco no que d\u00e1 visual: peito + costas + ombro)<\/p>\n\n\n\n

            \n
          • Supino inclinado \u2013 3×8<\/li>\n\n\n\n
          • Barra fixa \u2013 3x at\u00e9 falha<\/li>\n\n\n\n
          • Eleva\u00e7\u00e3o lateral \u2013 3×12<\/li>\n\n\n\n
          • Remada baixa \u2013 3×10<\/li>\n\n\n\n
          • Tr\u00edceps corda \u2013 3×12<\/li>\n\n\n\n
          • Rosca direta \u2013 3×10<\/li>\n<\/ul>\n\n\n\n

            <\/p>\n","protected":false},"template":"","class_list":["post-36","treino","type-treino","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/personaldiego.moniqueecomdigital.com\/pt_br\/wp-json\/wp\/v2\/treino\/36","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/personaldiego.moniqueecomdigital.com\/pt_br\/wp-json\/wp\/v2\/treino"}],"about":[{"href":"https:\/\/personaldiego.moniqueecomdigital.com\/pt_br\/wp-json\/wp\/v2\/types\/treino"}],"wp:attachment":[{"href":"https:\/\/personaldiego.moniqueecomdigital.com\/pt_br\/wp-json\/wp\/v2\/media?parent=36"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}