Extended PPL - BLCK¹ - Mod

Microciclos mais longos de treinamento.

Um microciclo completo pode levar de 10 a 14 dias dependendo dos dias de descanso.

Fazer nas duas últimas semanas (9 e 10) um DELOAD.
Reduzir cargas ou "cortar" uma série de cada exercício.
Não realizar as técnicas de intensificação.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Last-set intensity techniques:

Drop-Set
Mechanical Drop-Set

Wide Grip Seated Row (Cable)

Arms-Extended 45° Hyperextension

Lean-Back Lat Pulldown

Zottman Curl

Reverse Flye (Cable)

Shrug (Cable)

PULL² - UPPER-MID-BACK FOCUSED

Last-set intensity techniques:

LLP - Long-Length Partials
Static Stretch

Lying Leg Curl

Leg Press (45 Degrees)

Split Squat (Smith Machine)

Seated Calf Raise

LEGS³

Last-set intensity techniques:

LLP - Long-Lenght Partials

Cross-Body Lat Pull-Around

Chest-Supported Row (Machine)

Lat Prayer (Straight-Bar)

Hammer Preacher Curl (Dumbbell)

Lying Face Pull (Rope)

PULL¹ - LAT FOCUSED

Last-set intensity techniques:

Myo-Reps
Static Stretch
Integrated Partials
Drop-Set

Behind-The-Back Lateral Raise

Low Incline Press (Dumbbell)

Chest Fly (Machine)

Straight-Bar Overhead Triceps Extension (Cable)

Straight-Bar Triceps Pressdown

PUSH¹

Last-set intensity techniques:

Drop-Set
LLP - Long-Length Partials

Shoulder Press (Machine)

Cross-Body Y-Raise (Cable)

Dip (Weighted)

Low Incline Flye (Dumbbell)

Crossed Overhead Triceps Extension (Cable)

PUSH²

Last-set intensity techniques:

Myo Reps
Drop-Set

Romanian Deadlift (Barbell)

Single Leg Hip Thrust

Hip Abductor (Machine)

Glute Kickback (Cable)

Machine Crunch

LEGS²

Hip Thrust (Barbell)

Romanian Deadlift (Dumbbell)

Step-Up (Weighted)

Lean-Back Seated Hip Abduction (Machine)

Ab Wheel

LEGS⁴

Last-set intensity techniques:

LLP - Long-Lenght Partials
Static Stretch

Leg Curl

Hip Adductor (Machine)

Hack Squat (Knee Dominant)

Leg Extension

Hack Squat Calf Raise

LEGS¹

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