Julie Nunes Costa 16 by Caroli - Carvalho e Oliveira Consultoria em Cultura do Movimento https://padlet.com/espacocaroli/iaft01fuzgvrgdel Elaborado por Rodrigo Oliveira en-us 2025-02-17 10:19:36 UTC 2025-09-23 23:44:17 UTC hello@padlet.com https://padlet-uploads.storage.googleapis.com/803083424/e53545fad067162f4515ac99ef904bf8/IMG_20230428_WA0003.jpg Ciclo 1 - 4x6 CaroliConsultoria https://padlet.com/espacocaroli/iaft01fuzgvrgdel/wish/3331177269 Treino 1: 19/02

Treino 2: 17/02

Treino 3: 24/02

Treino 1: 25/02

Treino 2: 26/02

Treino 3: 28/02

]]> 2025-02-17 10:19:36 UTC https://padlet.com/espacocaroli/iaft01fuzgvrgdel/wish/3331177269 Ciclo 2 - 4x12 CaroliConsultoria https://padlet.com/espacocaroli/iaft01fuzgvrgdel/wish/3331177270 Treino 1: 03/03

Treino 2: 05/03

Treino 3:

Treino 1:

Treino 2:

Treino 3:

]]> 2025-02-17 10:19:36 UTC https://padlet.com/espacocaroli/iaft01fuzgvrgdel/wish/3331177270 Ciclo 3 - Drop set na última série CaroliConsultoria https://padlet.com/espacocaroli/iaft01fuzgvrgdel/wish/3331177271 Treino 1:

Treino 2:

Treino 3:

Treino 1:

Treino 2:

Treino 3:

]]> 2025-02-17 10:19:36 UTC https://padlet.com/espacocaroli/iaft01fuzgvrgdel/wish/3331177271 Ciclo 4 - 3x15 CaroliConsultoria https://padlet.com/espacocaroli/iaft01fuzgvrgdel/wish/3331177272 Treino 1:

Treino 2:

Treino 3:

Treino 1:

Treino 2:

Treino 3:

]]> 2025-02-17 10:19:36 UTC https://padlet.com/espacocaroli/iaft01fuzgvrgdel/wish/3331177272 Levantamento terra CaroliConsultoria https://padlet.com/espacocaroli/iaft01fuzgvrgdel/wish/3331177273 Carga:

]]> 2025-02-17 10:19:36 UTC https://padlet.com/espacocaroli/iaft01fuzgvrgdel/wish/3331177273 Afundo búlgaro CaroliConsultoria https://padlet.com/espacocaroli/iaft01fuzgvrgdel/wish/3331177274 Carga:

]]> 2025-02-17 10:19:36 UTC https://padlet.com/espacocaroli/iaft01fuzgvrgdel/wish/3331177274 Elevação pélvica CaroliConsultoria https://padlet.com/espacocaroli/iaft01fuzgvrgdel/wish/3331177275 Carga: 40kg

]]> 2025-02-17 10:19:36 UTC https://padlet.com/espacocaroli/iaft01fuzgvrgdel/wish/3331177275 Flexora vertical CaroliConsultoria https://padlet.com/espacocaroli/iaft01fuzgvrgdel/wish/3331177276 Carga:

]]> 2025-02-17 10:19:36 UTC https://padlet.com/espacocaroli/iaft01fuzgvrgdel/wish/3331177276 Stiff barra CaroliConsultoria https://padlet.com/espacocaroli/iaft01fuzgvrgdel/wish/3331177277 carga:

]]> 2025-02-17 10:19:36 UTC https://padlet.com/espacocaroli/iaft01fuzgvrgdel/wish/3331177277 Glúteo (subida no banco) CaroliConsultoria https://padlet.com/espacocaroli/iaft01fuzgvrgdel/wish/3331177278 Carga:

]]> 2025-02-17 10:19:36 UTC https://padlet.com/espacocaroli/iaft01fuzgvrgdel/wish/3331177278 Panturrilha hack CaroliConsultoria https://padlet.com/espacocaroli/iaft01fuzgvrgdel/wish/3331177279 Carga: 50kg

]]> 2025-02-17 10:19:36 UTC https://padlet.com/espacocaroli/iaft01fuzgvrgdel/wish/3331177279 Atenção! CaroliConsultoria https://padlet.com/espacocaroli/iaft01fuzgvrgdel/wish/3331177280

  • No último dia da semana, realizar o primeiro exercício de cada um dos outros dois treinos que não forem o do dia;


  • Caso não treine no dia anterior, realizar o primeiro exercício do último treino realizado.

    • ]]>     2025-02-17 10:19:36 UTC https://padlet.com/espacocaroli/iaft01fuzgvrgdel/wish/3331177280     Frequência CaroliConsultoria https://padlet.com/espacocaroli/iaft01fuzgvrgdel/wish/3331177281 4x na semana

    ]]>     2025-02-17 10:19:36 UTC https://padlet.com/espacocaroli/iaft01fuzgvrgdel/wish/3331177281     OBJETIVO CaroliConsultoria https://padlet.com/espacocaroli/iaft01fuzgvrgdel/wish/3331177282 Emagrecimento e Hipertrofia ]]> 2025-02-17 10:19:36 UTC https://padlet.com/espacocaroli/iaft01fuzgvrgdel/wish/3331177282 Leg 45° CaroliConsultoria https://padlet.com/espacocaroli/iaft01fuzgvrgdel/wish/3331177283 Carga:

    ]]>     2025-02-17 10:19:36 UTC https://padlet.com/espacocaroli/iaft01fuzgvrgdel/wish/3331177283     Agachamento smith CaroliConsultoria https://padlet.com/espacocaroli/iaft01fuzgvrgdel/wish/3331177284 Carga:

    ]]>     2025-02-17 10:19:36 UTC https://padlet.com/espacocaroli/iaft01fuzgvrgdel/wish/3331177284     Passada com halteres CaroliConsultoria https://padlet.com/espacocaroli/iaft01fuzgvrgdel/wish/3331177285 Carga:

    ]]>     2025-02-17 10:19:36 UTC https://padlet.com/espacocaroli/iaft01fuzgvrgdel/wish/3331177285     Cadeira Extensora CaroliConsultoria https://padlet.com/espacocaroli/iaft01fuzgvrgdel/wish/3331177286 Carga:

    ]]>     2025-02-17 10:19:36 UTC https://padlet.com/espacocaroli/iaft01fuzgvrgdel/wish/3331177286     Leg Press 90° CaroliConsultoria https://padlet.com/espacocaroli/iaft01fuzgvrgdel/wish/3331177287 Carga:

    ]]>     2025-02-17 10:19:36 UTC https://padlet.com/espacocaroli/iaft01fuzgvrgdel/wish/3331177287     Afundo smith CaroliConsultoria https://padlet.com/espacocaroli/iaft01fuzgvrgdel/wish/3331177288 Carga:

    ]]>     2025-02-17 10:19:36 UTC https://padlet.com/espacocaroli/iaft01fuzgvrgdel/wish/3331177288     Cadeira Abdutora 45º CaroliConsultoria https://padlet.com/espacocaroli/iaft01fuzgvrgdel/wish/3331177289 Carga:

    ]]>     2025-02-17 10:19:36 UTC https://padlet.com/espacocaroli/iaft01fuzgvrgdel/wish/3331177289     Supino inclinado com halteres CaroliConsultoria https://padlet.com/espacocaroli/iaft01fuzgvrgdel/wish/3331177290 Carga:

    ]]>     2025-02-17 10:19:36 UTC https://padlet.com/espacocaroli/iaft01fuzgvrgdel/wish/3331177290     Flexão de braço CaroliConsultoria https://padlet.com/espacocaroli/iaft01fuzgvrgdel/wish/3331177291 Carga:

    ]]>     2025-02-17 10:19:36 UTC https://padlet.com/espacocaroli/iaft01fuzgvrgdel/wish/3331177291     Tríceps testa halteres CaroliConsultoria https://padlet.com/espacocaroli/iaft01fuzgvrgdel/wish/3331177292 Carga:

    ]]>     2025-02-17 10:19:36 UTC https://padlet.com/espacocaroli/iaft01fuzgvrgdel/wish/3331177292     Desenvolvimento CaroliConsultoria https://padlet.com/espacocaroli/iaft01fuzgvrgdel/wish/3331177294 Carga:

    ]]>     2025-02-17 10:19:36 UTC https://padlet.com/espacocaroli/iaft01fuzgvrgdel/wish/3331177294     Pull over CaroliConsultoria https://padlet.com/espacocaroli/iaft01fuzgvrgdel/wish/3331177295 Carga:

    ]]>     2025-02-17 10:19:36 UTC https://padlet.com/espacocaroli/iaft01fuzgvrgdel/wish/3331177295     Rosca direta barra W CaroliConsultoria https://padlet.com/espacocaroli/iaft01fuzgvrgdel/wish/3331177296 Carga: 3kg

    ]]>     2025-02-17 10:19:36 UTC https://padlet.com/espacocaroli/iaft01fuzgvrgdel/wish/3331177296     Remada articulada CaroliConsultoria https://padlet.com/espacocaroli/iaft01fuzgvrgdel/wish/3331177297 Carga:

    ]]>     2025-02-17 10:19:36 UTC https://padlet.com/espacocaroli/iaft01fuzgvrgdel/wish/3331177297     Pranchas CaroliConsultoria https://padlet.com/espacocaroli/iaft01fuzgvrgdel/wish/3331177298 Carga:]]> 2025-02-17 10:19:36 UTC https://padlet.com/espacocaroli/iaft01fuzgvrgdel/wish/3331177298 CaroliConsultoria https://padlet.com/espacocaroli/iaft01fuzgvrgdel/wish/3331177299 2025-02-17 10:19:36 UTC https://padlet.com/espacocaroli/iaft01fuzgvrgdel/wish/3331177299