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    TRAINING+PROGRAM+-+ISA+PEREIRA+

    Uploaded by

    Ryan Sylva
    This document introduces a training program designed by Isa Pereira, an experienced wellness athlete, aimed at improving the quadriceps, glutes, and hamstrings. It outlines specific exercises, sets, reps, and rest periods for three main training sessions, along with a bonus calf training session. Additionally, it emphasizes the importance of dedication, proper technique, and medical consultation before starting any physical activity.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    TRAINING+PROGRAM+-+ISA+PEREIRA+

    Uploaded by

    Ryan Sylva
    13 views6 pages
    This document introduces a training program designed by Isa Pereira, an experienced wellness athlete, aimed at improving the quadriceps, glutes, and hamstrings. It outlines specific exercises, sets, reps, and rest periods for three main training sessions, along with a bonus calf training session. Additionally, it emphasizes the importance of dedication, proper technique, and medical consultation before starting any physical activity.

    Original Description:

    Glute program by Ms. Wellness Olympia

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    This document introduces a training program designed by Isa Pereira, an experienced wellness athlete, aimed at improving the quadriceps, glutes, and hamstrings. It outlines specific exercises, sets, reps, and rest periods for three main training sessions, along with a bonus calf training session. Additionally, it emphasizes the importance of dedication, proper technique, and medical consultation before starting any physical activity.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    13 views6 pages

    TRAINING+PROGRAM+-+ISA+PEREIRA+

    Uploaded by

    Ryan Sylva
    This document introduces a training program designed by Isa Pereira, an experienced wellness athlete, aimed at improving the quadriceps, glutes, and hamstrings. It outlines specific exercises, sets, reps, and rest periods for three main training sessions, along with a bonus calf training session. Additionally, it emphasizes the importance of dedication, proper technique, and medical consultation before starting any physical activity.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    You are on page 1of 6

    GUILHERME NUNES

    WELCOME TO OUR TRAINING


    PROGRAM, DEVELOPED EXCLUSIVELY
    FOR YOU THOSE OF YOU LOOKING
    FOR RESULTS

    Congratulations on your initiative, if you got here


    it is because you are really looking for a
    difference, looking for an evolution, a growth and
    I am happy to help you with that goal!

    I am Isa Pereira IFBB PRO wellness athlete, I started in the Wellness category
    approximately 6 years ago and throughout my career I have collected 10 wellness
    championship titles and 2 professional cards in different leagues (IFBB ELITE
    PRO and IFBB PRO LEAGUE, which is my current league) and in January 2020 I
    became the rst NPC World Wellness Overall Champion in the USA

    After many requests we decided to create this training program to share with you
    a little of our experience with female training. This program will help you achieve
    more legs and wellness glutes, here you will nd the best and most effective
    exercises for the lower limbs, exercises that I have been using and testing over
    the 9 years of training. This workout is totally focused on gaining volume and
    muscle density

    All exercises have been tested and approved by myself for years, and I can
    guarantee that if practiced seriously, you will get amazing results. But remember,
    weight training requires dedication, persistence, discipline and lots of repetition

    This content was developed by myself, a personal trainer certi ed by the AAPT
    (American Academy of Personal Trainers), together with my coach Guilherme
    Nunes, who is specialized in women's training and also a judge in
    championships, certi ed by IFBB BRASIL

    We elaborate everything with great affection to help you in your evolution and
    growth.

    Enjoy the content and good training


    fi
    .

    fi
    !

    fi
    fi
    .

    GUILHERME NUNES

    TRAINING PROGRA

    ★ OBJECTIVE: To improve and increase quadriceps, glutes and hamstrings


    ➡ You can do this training on Mondays, Wednesdays and Fridays. (Suggestion). The
    important thing is to give a rest of at least 24h between one training another and
    another
    ➡ Before starting your training session, you should warm-up on the bike or the
    treadmill (5-10 minutes)
    ➡ After this warm-up, you will do another multi-joint warm-up, it can be a squat with
    body weight (2x20)
    ➡ After performing warm-up + multi-joint warm-up, you will be ready to start training

    TRAINING 1 - QUADS

    SETS EXERCISE REPS REST NOTE


    5 LEG EXTENSIONS 12 - 15 60 s Hold 2 seconds in muscle
    contraction

    5 BACK SQUAT 12 - 15 60 s Maintain posture and squat


    slowly

    5 LEG PRESS 12 - 15 60 s At the end of each sets after


    reaching muscle failure, perform
    5 quick reps

    5 HACK SQUAT 12 - 15 60 s -

    4 DUMBBELLS 30 60 s -
    LUNGES
    .

    GUILHERME NUNES

    TRAINING 2 - HAMSTRING

    SETS EXERCISE REPS REST NOTE


    4 SEATED LEG CURL 15 60 s Hold 2 seconds in muscle
    MACHINE contraction

    4 LYING LEG CURL 15 60s Make the move slowly


    MACHINE

    3 STANDING LEG 20 60 s Slowly lower your foot


    CURL

    4 STIFF 20 60 s Keep your knees semi-bent

    3 STANDING GOOD 15 60 s -
    MORNING

    TRAINING 3 - GLUTE

    SETS EXERCISE REPS REST NOTE


    4 ABDUCTION 10-12-15 60 s Drop sets - start with the maximum
    MACHINE load and start decreasing. 10-12-15
    NO REST!

    4 BARBELL HIP 15 40s Hold 2 seconds in muscle


    THRUSTS contraction

    4 BULGARIAN 12 - 15 60 s Chest up, head, shoulders and hip


    SPLIT SQUAT aligned

    4 STANDING 12 - 15 60 s -
    CABLE
    KICKBACK

    5 SUMO SQUAT 30 60 s Squat slowly, the strength should be


    concentrated in the heel.
    S

    GUILHERME NUNES

    TRAINING BONUS - CALF

    SETS EXERCISE REPS REST NOTE


    5 STANDING CALF 20 40 s -
    RAISE MACHINE

    5 SEATED CALF 20 40 s -
    RAISE MACHINE

    5 SINGLE-LEG CALF 15 30 s -
    RAISE

    ATTENTIO
    ➡ Use a weight that allows you to reach concentrated muscle failure, that is, the failure
    that happens when performing the maximum amount of repetitions in the series, the
    musculature worked reaches its limit, to the point that you are unable to make the
    movement anymore
    ➡ Keep your abdomen tight and have a good posture in all exercises
    ➡ In glute training, keep your feet slightly abducted and the weight of the movement
    should be on your heels. Use a stopwatch to monitor the rest time. Your rest time will
    make a total difference in the intensity of your training, so it is extremely important
    that you have that under control
    ➡ Training time is a sacred time, avoid distractions, conversations, cell phone use and
    focus on the muscles you are training
    ➡ There is NO miraculous training, EVERYTHING depends on your dedication and
    effort. If you want to evolve, do your best while in the gym. Hard work never lets us
    down
    Warning: Medical monitoring is essential to preserve your health and safety. Before starting any
    physical activity, it is essential to consult a doctor
    .

    GUILHERME NUNES

    VIDEO OF EXERCISE

    ★ You will have exclusive access to my Telegram channel, I will share all videos
    of the exercises of this training program. That way you will learn the correct
    movement of each one
    To access the private group follow the step-by-step below
    ➡ Download the TELEGRAM app on your mobile
    ➡ Click on the link: https://t.me/joinchat/AAAAAES5Q8pRY6XcC_30Jg

    It is forbidden to share any information obtained in this training program and/ or


    TELEGRAM.
    .

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