MALU MORAES - STRONGBUILDER WOMAN / DUBAY WOLRDSTRONGMAN

 STROGNBUILDER: STRATEGIC TRAINING METHOD

Hypertrophy - Aesthetics - Health and Wellness - Performance

Метод силовой тренировки - мышечная гипертрофия

Método de fuerza: hipertrofia muscular

Saiba os percentuais por aqui - Caluladora de percentuais de 1RM

In the General Neural Activation Phases of the Body (Neural Phase - General Body Activation).

Perform 6 sets of exercises listed with fixed loads, these sets will be trained every day. 

Perform all 6 sets of one exercise before moving to the next. Focus on exploding with each repetition.

In the Progression phases (Progression - Specific Body Activation and Fatigue Target Muscles)

Increasing load with each series.

First Day 60 seconds rest

Neural Phase - General Body Activation  

Focus on exploding with each repetition.

Perform all 6 sets of one exercise before moving to the next. 

Set-A
Back Squat
3x6@80%(1RM)
Set-B
Cyr Dumbell
3x6@80%(1RM)
Set-C
Deadlift
3x6@80%(1RM)

Development - Specific Body Activation  

Increasing load with each series.

Tri Set-D
Tríceps Supinado com alteres
3x6@60%
6x3@80%

Tríceps Testa na  maquina (PANATTA) ou
Nose breaker
3x6@70%
6x3@80 %

Desenvolvimento maquina
3x6@70%
6x3@80%

Fatigue Target Muscles 

Increasing load with each series.

Set-E
Tríceps c/ corda

3x6@85%
6x3@90%

4x12@75%

STRATEGIC TRAINING METHOD

Hypertrophy - Aesthetics - Health and Wellness - Performance

 

Second Day 60 seconds rest

Neural Phase - General Body Activation 

Focus on exploding with each repetition.

Perform all 6 sets of one exercise before moving to the next. 

Set-A
Back Squat
3x6@60%(1RM)
Set-B
Bench press
3x6@60%(1RM)
Set-C
Deadlift
3x6@60%(1RM)

Development - Specific Body Activation  

Increasing load with each series.

Tri Set-D
Straight-arm pulldown machine (pulldown na maquina)
3x6@80%
6x3@95%

Fixed bars
3x6@80%
6x3@95% 

Lat pull down seated row3x6@90kg
6x3@95%

Fatigue Target Muscles  

Increasing load with each series.

Set-E
Reverse Pec Deck

3x6@85%
6x3@90%

4x12@75%

STRATEGIC TRAINING METHOD

Hypertrophy - Aesthetics - Health and Wellness - Performance

Third day 60 seconds rest

Neural Phase - General Body Activation  

Focus on exploding with each repetition.

Perform all 6 sets of one exercise before moving to the next. 

Set-A
Back Squat
3x6@80%(1RM)
Set-B
Bench press
3x6@80%(1RM)
Set-C
Deadlift
3x6@80%(1RM)

Development - Specific Body Activation 

Increasing load with each series.

Bi Set-D
Leg Extension / cadeira extensora
3x6@85%
6x3@95%
Leg Curl

3x6@85%
6x3@95%

Super set-E
Leg Press Close feet
3x6@85%
6x3@95%
Leg Press Wide feet
3x6@85%
6x3@95% 

Fatigue Target Muscles  

Increasing load with each series.

Super Set-E
Front Squat

3x6@85%
6x3@90%

4x12@75%

Fourth day
STRONGMAN TRAINING FOR STRONGBUILDER

YOKE RACE

6 voltas 200kg
 
Fifth Day 60 seconds rest

Neural Phase - General Body Activation  

Focus on exploding with each repetition.

Perform all 6 sets of one exercise before moving to the next. 

Set-A
Back Squat
3x6@80%(1RM)
Set-B
Bench press
3x6@80%(1RM)
Set-C
Deadlift
3x6@80%(1RM)

Development - Specific Body Activation  

Increasing load with each series.

Bi Set-D
Bench Press
3x6@85%
6x3@95%

Lat pull down
3x6@85%
6x3@95%

Bi set-E
Bench Press Close grip
3x6@85%
6x3@95%

Circus Dumbell
3x6@85%
6x3@95% 

Fatigue Target Muscles Activate  

Increasing load with each series.

Super Set-F
Reverse Crucifix fly
6x3@20kg

Sixth Day
STRONGMAN TRAINING FOR STONGBUILDER

Loglifting/Cilindro

3x6@85%
6x3@90%

4x12@75%