Treinamento semanal de Jay cutler .

SEGUNDAS = OMBROS, TRAPEZIO, TRICEPS E ABDOME
Elevação Lateral[Dumbbell Side Laterals] 3 sets x 12 reps
Press Frontal Halteres[Dumbbell Press] 3 sets x 8-12 reps
Elevação Lateral Cabos[Side Lateral Cable] 3 sets x 8-12 reps
Elevação Frontal barra Olimpica[Front Raise with Olympic Bar] 2 sets x 10 reps
Elevação Posterior[Bent Over Dumbbell Laterals] 3 sets x 10 reps

Triceps Polia[Cable Extension] 4 sets x 15 reps
Triceps Polia 01 braço[Single Arm Extensions] 3 sets x 15 reps
Triceps Supino[Close-Grip Bench Press] 3 sets x 8 reps
Superserie com: Triceps Frances[French Press] 3 sets x 8 reps
Triceps Coice[Dumbbell Kickbacks] 3 sets x 12 reps
Triceps Dips Mergulhos[ Dips ]3 sets of 15 reps

Encolhimento Ombros[Shrugs] 4 sets x 12 reps

Abdome Crunch[Abs Crunches] 3 sets x 20 reps
Crunch na Polia com corda[Rope Crunch] 3 sets x 20 reps
Encolhimento Pernas[Hanging Leg Raise] 3 sets x 12 reps
Levantamentos Pernas[Leg Lifts] 3 sets x 10 reps

TERÇAS = COSTAS

Polia Costa pegada aberta[Wide-Grip Pulldowns] 3 sets x 10 reps
Remo Unilateral[Dumbbell Rows] 3 sets x 10 reps
Remada Curvada[Bent Over Barbell Rows] 4 sets x 10 reps
Levantgamento Terra[Deadlifts] 3 sets x 12 reps
Remada T Cavalinho[Close-Grip T-bar Row] 3 sets x 10 reps
Polia Costas por tras nuca[Behind-the-Neck Pulldowns] 3 sets x 10 reps
Polia Sentado[Seated Rows] 3 sets x 10 reps
Hiperextensão[Hyperextensions] 3 sets x 10 reps

QUARTAS = DESCANSO E RECUPERAÇÃO

QUINTAS = PEITORAL, BICEPS,ANTEBRAÇO E ABDOME

Supino Inclinado[Incline Barbell Press] 5 sets x 10-12 reps
Supino Plano Halteres[Flat Dumbbell Press] 3 sets x 8-10 reps
Crucifixo Inclinado[Incline Dumbbell Flyes] 3 sets x 10 reps
Cabos Cruzados[Cable Crossovers] 3 sets x 12 reps
Supino Declinado[Decline Bench Press] 3 sets x 8 reps

Rosca Direta[Straight Bar Curl] 5 sets x 15 reps
Rosca Unilateral[Single Arm Dumbbell Curl] 3 sets x 12 reps
Rosca Scoth Unilateral[Single Arm Preacher Curl] 3 sets x 10 reps
Rosca Polegar[ Hammer Curl] 2 sets x 12-15 reps

Rosca Inversa[Reverse Curls] 6 sets x 15 reps

Abdome Crunch[Abs Crunches] 3 sets x 20 reps
Crunch na Polia com corda[Rope Crunch] 3 sets x 20 reps
Encolhimento Pernas[Hanging Leg Raise] 3 sets x 12 reps
Levantamentos Pernas[Leg Lifts] 3 sets x 10 reps

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SEXTAS = QUADRICEPS

Extensão Perna[Leg Extensions] 3 sets x 20 reps
Leg Press[Leg Press] 4 sets x 12 reps
Agachamento[Squats] 4 sets x 6-10 reps
Avanços[Lunges] 3 sets x 8 steps per leg
Extensão Perna Pesado[Leg Extensions heavy] 4 sets x 10 reps

SABADOS = BICEPS FEMORAL,PANTURRILHAS E ABDOME

Rosca Perna[Lying Leg Curl] 6 sets x 12 reps
Levant.Terra Romano[Romanian Deadlift] 3 sets x 10 reps
Rosca Perna Unilateral[Single Leg Hamstring Curl] 3 sets x 12 reps
Leg Press pés alto e largo[Leg Press feet high and wide] 3 sets x 12 reps

Gemeos em Pe[Standing Calf Raise] 4 sets x 10 reps
Gemeos Burrinho[Donkey Calf Raise] 2 sets x 10 reps
Gemeos Sentado[Seated Calf Raise] 3 sets x 10 reps

Abdome Crunch[Abs Crunches] 3 sets x 20 reps
Crunch na Polia com corda[Rope Crunch] 3 sets x 20 reps
Encolhimento Pernas[Hanging Leg Raise] 3 sets x 12 reps
Levantamentos Pernas[Leg Lifts] 3 sets x 10 reps

DOMINGOS = DESCANSO E RECUPERAÇÃO