{"id":3640,"date":"2024-06-27T09:40:23","date_gmt":"2024-06-27T09:40:23","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=3640"},"modified":"2026-03-25T15:21:06","modified_gmt":"2026-03-25T15:21:06","slug":"comprehensive-guide-5-day-dumbbell-only-workout-plan-for-total-body-transformation","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/pt\/guia-completo-plano-de-treino-de-5-dias-apenas-com-halteres-para-transformacao-total-do-corpo\/","title":{"rendered":"Guia abrangente: plano de treino de 5 dias apenas com halteres para transforma\u00e7\u00e3o total do corpo"},"content":{"rendered":"

Se voc\u00ea busca manter a forma, convido voc\u00ea a conhecer nosso plano de exerc\u00edcios completo de 5 dias, utilizando apenas halteres. Desenvolvemos este plano para ajudar a transformar o corpo e aumentar a for\u00e7a.<\/span><\/p>\n

 <\/p>\n

Criamos este plano de treino detalhado de 5 dias, usando apenas halteres, para ajudar voc\u00ea a alcan\u00e7ar seus objetivos de condicionamento f\u00edsico, seja voc\u00ea algu\u00e9m que prefere treinar em casa ou que frequenta a academia diariamente. Este programa n\u00e3o s\u00f3 se adapta a qualquer rotina, como tamb\u00e9m trabalha todos os principais grupos musculares.\u00a0<\/span><\/p>\n

 <\/p>\n

Ent\u00e3o, acompanhe-me enquanto exploramos os detalhes desses treinos de 5 dias usando apenas halteres.<\/span><\/p>\n

Dia 1: Peito e Tr\u00edceps<\/b><\/h2>\n

Aquecimento:<\/b><\/p>\n

Fa\u00e7a um treino cardiovascular de 5 minutos que inclua polichinelos, corrida leve ou caminhada para aumentar sua frequ\u00eancia card\u00edaca e prepar\u00e1-lo(a) para o exerc\u00edcio principal.<\/span><\/p>\n

 <\/p>\n

Alongamentos din\u00e2micos<\/b><\/p>\n

Com foco na parte superior do corpo, gire os bra\u00e7os em c\u00edrculos, fa\u00e7a rota\u00e7\u00f5es de ombros e exerc\u00edcios para abrir o peito, a fim de relaxar os m\u00fasculos.<\/span><\/p>\n

 <\/p>\n

Dar certo<\/b><\/p>\n

    \n
  1. Supino com halteres:<\/b><\/li>\n<\/ol>\n

    S\u00e9ries\/repeti\u00e7\u00f5es: 4 s\u00e9ries de 8 a 12 repeti\u00e7\u00f5es<\/span><\/p>\n

     <\/p>\n

    Deitado(a) em um banco, segure um haltere em cada m\u00e3o e empurre os pesos para cima, acima do peito, e depois abaixe-os de volta \u00e0 posi\u00e7\u00e3o inicial.<\/span><\/p>\n

     <\/p>\n

      \n
    1. Supino inclinado com halteres:\u00a0<\/b><\/li>\n<\/ol>\n

      S\u00e9ries\/Repeti\u00e7\u00f5es: 3 s\u00e9ries de 10-12 repeti\u00e7\u00f5es<\/span><\/p>\n

       <\/p>\n

      Ajuste o banco em um \u00e2ngulo de 30 a 45 graus. Empurre os halteres para cima simultaneamente, concentrando-se na parte superior do peitoral.\u00a0<\/span><\/p>\n

       <\/p>\n

        \n
      1. Crucifixo com halteres<\/b><\/li>\n<\/ol>\n

        S\u00e9ries\/Repeti\u00e7\u00f5es: 3 s\u00e9ries de 12-15 repeti\u00e7\u00f5es<\/span><\/p>\n

         <\/p>\n

        Deite-se de costas em um banco e segure os halteres com as duas m\u00e3os. Abra bem os bra\u00e7os, abaixando os pesos at\u00e9 os lados do corpo e, em seguida, levante-os juntos acima do peito.<\/span><\/p>\n

         <\/p>\n

          \n
        1. Pul\u00f4ver com halteres<\/b><\/li>\n<\/ol>\n

          S\u00e9ries\/Repeti\u00e7\u00f5es: 3 s\u00e9ries de 10-12 repeti\u00e7\u00f5es<\/span><\/p>\n

           <\/p>\n

          Na mesma posi\u00e7\u00e3o deitada, segure um haltere com as duas m\u00e3os, estique o bra\u00e7o para tr\u00e1s da cabe\u00e7a e traga o peso de volta acima do peito, usando os m\u00fasculos do peito e das costas.<\/span><\/p>\n

           <\/p>\n

            \n
          1. Extens\u00e3o de tr\u00edceps com halteres<\/b><\/li>\n<\/ol>\n

            S\u00e9ries\/Repeti\u00e7\u00f5es: 3 s\u00e9ries de 12-15 repeti\u00e7\u00f5es<\/span><\/p>\n

             <\/p>\n

            Em p\u00e9, incline-se para a frente a partir da cintura, segurando um haltere em cada m\u00e3o. Estenda os bra\u00e7os para tr\u00e1s, mantendo a parte superior do bra\u00e7o est\u00e1vel durante todo o movimento.\u00a0\u00a0<\/span><\/p>\n

             <\/p>\n

              \n
            1. Extens\u00e3o de tr\u00edceps acima da cabe\u00e7a<\/b><\/li>\n<\/ol>\n

              S\u00e9ries\/Repeti\u00e7\u00f5es: 3 s\u00e9ries de 10-12 repeti\u00e7\u00f5es<\/span><\/p>\n

               <\/p>\n

              Voc\u00ea pode fazer este exerc\u00edcio sentado ou em p\u00e9. Independentemente da posi\u00e7\u00e3o, segure um haltere com as duas m\u00e3os atr\u00e1s da cabe\u00e7a e estenda os bra\u00e7os para levantar o peso acima da cabe\u00e7a.\u00a0<\/span><\/p>\n

               <\/p>\n

               <\/p>\n

              \"\"<\/p>\n

              Esfriar:<\/b><\/p>\n

              Ap\u00f3s o treino, fa\u00e7a um exerc\u00edcio de alongamento de 5 minutos, como o alongamento est\u00e1tico do peito contra a parede e o alongamento do tr\u00edceps acima da cabe\u00e7a, para recupera\u00e7\u00e3o muscular.<\/span><\/p>\n

              Dia 2: Costas e B\u00edceps<\/b><\/h2>\n

              Aquecimento: <\/b>\u00a0Fa\u00e7a 5 minutos de exerc\u00edcios cardiovasculares, como no primeiro dia, para ativar a circula\u00e7\u00e3o sangu\u00ednea. Fa\u00e7a alongamentos din\u00e2micos para os bra\u00e7os e costas, incluindo tamb\u00e9m exerc\u00edcios como balan\u00e7os de bra\u00e7o e rota\u00e7\u00f5es de tronco.<\/span><\/p>\n

              <\/h2>\n

              Dar certo<\/b><\/p>\n

              <\/h2>\n
                \n
              1. Remada curvada com halteres<\/b><\/li>\n<\/ol>\n

                S\u00e9ries\/Repeti\u00e7\u00f5es: 4 s\u00e9ries de 8-12 repeti\u00e7\u00f5es<\/span><\/p>\n

                <\/h2>\n

                Incline-se para a frente a partir da cintura, segurando um haltere em cada m\u00e3o, e puxe os pesos em dire\u00e7\u00e3o aos quadris, contraindo as esc\u00e1pulas.\u00a0<\/span><\/p>\n

                <\/h2>\n
                  \n
                1. Remada unilateral com halteres<\/b><\/li>\n<\/ol>\n

                  S\u00e9ries\/Repeti\u00e7\u00f5es: 3 s\u00e9ries de 10 a 12 repeti\u00e7\u00f5es por bra\u00e7o<\/span><\/p>\n

                  <\/h2>\n

                  Usando um banco como apoio, fa\u00e7a uma remada com um haltere em uma das m\u00e3os, puxando-o em dire\u00e7\u00e3o aos quadris. Repita o processo com o outro haltere.\u00a0<\/span><\/p>\n

                  <\/h2>\n
                    \n
                  1. Levantamento terra com halteres<\/b><\/li>\n<\/ol>\n

                    S\u00e9ries\/Repeti\u00e7\u00f5es: 4 s\u00e9ries de 8 a 10 repeti\u00e7\u00f5es<\/span><\/p>\n

                    <\/h2>\n

                    Em p\u00e9, com os p\u00e9s afastados na largura dos quadris, segure um haltere em cada m\u00e3o, incline-se para a frente a partir dos quadris, abaixe o haltere at\u00e9 o ch\u00e3o e, em seguida, volte \u00e0 posi\u00e7\u00e3o inicial.\u00a0<\/span><\/p>\n

                    <\/h2>\n
                      \n
                    1. Encolhimento de ombros com halteres<\/b><\/li>\n<\/ol>\n

                      S\u00e9ries\/Repeti\u00e7\u00f5es: 3 s\u00e9ries de 12-15 repeti\u00e7\u00f5es<\/span><\/p>\n

                      <\/h2>\n

                      Em p\u00e9, com a coluna ereta, segure os halteres em cada m\u00e3o ao lado do corpo. Eleve os ombros em dire\u00e7\u00e3o \u00e0s orelhas e, em seguida, abaixe-os para tr\u00e1s.\u00a0<\/span><\/p>\n

                      <\/h2>\n
                        \n
                      1. Rosca b\u00edceps com halteres<\/b><\/li>\n<\/ol>\n

                        S\u00e9ries\/Repeti\u00e7\u00f5es: 3 s\u00e9ries de 12-15 repeti\u00e7\u00f5es<\/span><\/p>\n

                        <\/h2>\n

                        Em p\u00e9, com halteres em cada m\u00e3o, com as palmas das m\u00e3os voltadas para cima, mantenha os bra\u00e7os pr\u00f3ximos ao corpo e puxe os pesos em dire\u00e7\u00e3o aos ombros, abaixando-os completamente at\u00e9 a posi\u00e7\u00e3o inicial.\u00a0\u00a0<\/span><\/p>\n

                        <\/h2>\n
                          \n
                        1. Rosca martelo<\/b><\/li>\n<\/ol>\n

                          S\u00e9ries\/Repeti\u00e7\u00f5es: 3 s\u00e9ries de 10-12 repeti\u00e7\u00f5es<\/span><\/p>\n

                          <\/h2>\n

                          Fique em p\u00e9, segure um haltere em cada m\u00e3o com as palmas voltadas uma para a outra, puxe os pesos para cima e depois abaixe-os.\u00a0<\/span><\/p>\n

                          \"\"<\/p>\n

                          Esfriar:<\/b><\/p>\n

                          Fa\u00e7a 5 minutos de alongamentos focados nas costas e nos b\u00edceps. Alongar as costas e os bra\u00e7os ajuda na recupera\u00e7\u00e3o.<\/span><\/p>\n

                          Dia 3: Pernas e Abdominais<\/b><\/h2>\n

                          Aquecimento:<\/b><\/p>\n

                          Fa\u00e7a 5 minutos de exerc\u00edcios cardiovasculares, como uma caminhada r\u00e1pida ou uma corrida leve.\u00a0<\/span><\/p>\n

                          <\/h4>\n

                          Para trabalhar a parte inferior do corpo, realize alongamentos din\u00e2micos, incluindo balan\u00e7os de perna, afundos e c\u00edrculos com o quadril.<\/span><\/p>\n

                          <\/h4>\n

                          Dar certo:<\/b><\/p>\n

                            \n
                          1. Agachamentos com halteres<\/b><\/li>\n<\/ol>\n

                            S\u00e9ries\/Repeti\u00e7\u00f5es: 4 s\u00e9ries de 10-15 repeti\u00e7\u00f5es<\/span><\/p>\n

                            <\/h4>\n

                            Fique de p\u00e9 e segure um haltere em cada m\u00e3o ao lado do corpo ou nos ombros. Com o peito erguido, agache-se e depois volte \u00e0 posi\u00e7\u00e3o inicial.\u00a0<\/span><\/p>\n

                            \u00a0<\/span><\/p>\n

                              \n
                            1. Lunges com halteres<\/b><\/li>\n<\/ol>\n

                              S\u00e9ries\/Repeti\u00e7\u00f5es: 3 s\u00e9ries de 12 repeti\u00e7\u00f5es por perna<\/span><\/p>\n

                              <\/h4>\n

                              Segure um haltere em cada m\u00e3o ao lado do corpo, d\u00ea um passo \u00e0 frente em um afundo com os joelhos em um \u00e2ngulo de 90 graus. Mantenha o tronco ereto e certifique-se de alternar as pernas.\u00a0<\/span><\/p>\n

                              <\/h4>\n
                                \n
                              1. Levantamento terra romeno<\/b><\/li>\n<\/ol>\n

                                S\u00e9ries\/Repeti\u00e7\u00f5es: 3 s\u00e9ries de 10-12 repeti\u00e7\u00f5es<\/span><\/p>\n

                                <\/h4>\n

                                Dobre ligeiramente os joelhos, incline o tronco para a frente a partir dos quadris, baixando os pesos em dire\u00e7\u00e3o aos p\u00e9s enquanto trabalha os m\u00fasculos posteriores da coxa.\u00a0<\/span><\/p>\n

                                <\/h4>\n
                                  \n
                                1. Step-ups com halteres<\/b><\/li>\n<\/ol>\n

                                  S\u00e9ries\/Repeti\u00e7\u00f5es: 3 s\u00e9ries de 12 repeti\u00e7\u00f5es por perna<\/span><\/p>\n

                                  <\/h4>\n

                                  Segure um haltere com as duas m\u00e3os ao lado do corpo, com as palmas voltadas para dentro. Suba em um banco ou caixa, alternando as pernas, e impulsione-se com os calcanhares para ficar em p\u00e9.\u00a0<\/span><\/p>\n

                                  <\/h4>\n
                                    \n
                                  1. Tor\u00e7\u00f5es Russas<\/b><\/li>\n<\/ol>\n

                                    S\u00e9ries\/Repeti\u00e7\u00f5es: 3 s\u00e9ries de 20 repeti\u00e7\u00f5es (10 de cada lado)<\/span><\/p>\n

                                    <\/h4>\n

                                    Sente-se no ch\u00e3o com os p\u00e9s fora do ch\u00e3o. Segure um haltere com as duas m\u00e3os e gire a parte superior do corpo de um lado para o outro.<\/span><\/p>\n

                                    <\/h4>\n
                                      \n
                                    1. Flex\u00f5es laterais com halteres<\/b><\/li>\n<\/ol>\n

                                      S\u00e9ries\/Repeti\u00e7\u00f5es: 3 s\u00e9ries de 15 repeti\u00e7\u00f5es por lado<\/span><\/p>\n

                                      <\/h4>\n

                                      Em p\u00e9, segure um haltere em uma das m\u00e3os e incline o tronco para a frente, levando o peso em dire\u00e7\u00e3o ao joelho, e depois retorne \u00e0 posi\u00e7\u00e3o inicial.\u00a0<\/span><\/p>\n

                                      \"\"<\/h4>\n

                                      Esfriar:<\/b><\/p>\n

                                      Fa\u00e7a um alongamento est\u00e1tico de 5 minutos, focando nas pernas, no core e nos abdominais.\u00a0<\/span><\/p>\n

                                      Dia 4: Ombros e N\u00facleo<\/b><\/h2>\n

                                      Aquecimento:<\/b><\/p>\n

                                      Como de costume, fa\u00e7a exerc\u00edcios cardiovasculares leves para aquecer, concentrando-se nos ombros e no abd\u00f4men, e inclua movimentos circulares com os bra\u00e7os, tor\u00e7\u00f5es do tronco e rota\u00e7\u00f5es dos ombros.<\/span><\/p>\n

                                      <\/h4>\n

                                      Dar certo<\/b><\/p>\n

                                        \n
                                      1. Desenvolvimento de ombros com halteres<\/b><\/li>\n<\/ol>\n

                                        S\u00e9ries\/Repeti\u00e7\u00f5es: 4 s\u00e9ries de 8-12 repeti\u00e7\u00f5es<\/span><\/p>\n

                                        <\/h4>\n

                                        Voc\u00ea pode fazer este exerc\u00edcio sentado ou em p\u00e9, segurando um haltere em cada m\u00e3o na altura dos ombros, empurrando os pesos acima da cabe\u00e7a e trazendo-os de volta \u00e0 posi\u00e7\u00e3o inicial.\u00a0<\/span><\/p>\n

                                        <\/h4>\n
                                          \n
                                        1. Eleva\u00e7\u00f5es laterais<\/b><\/li>\n<\/ol>\n

                                          S\u00e9ries\/Repeti\u00e7\u00f5es: 3 s\u00e9ries de 12-15 repeti\u00e7\u00f5es<\/span><\/p>\n

                                          <\/h4>\n

                                          Com as duas m\u00e3os ligeiramente flexionadas, segure um haltere em cada m\u00e3o e levante os pesos lateralmente at\u00e9 a altura dos ombros.\u00a0<\/span><\/p>\n

                                          <\/h4>\n
                                            \n
                                          1. Eleva\u00e7\u00f5es frontais<\/b><\/li>\n<\/ol>\n

                                            S\u00e9ries\/Repeti\u00e7\u00f5es: 3 s\u00e9ries de 12-15 repeti\u00e7\u00f5es<\/span><\/p>\n

                                            <\/h4>\n

                                            Levante os pesos \u00e0 sua frente, at\u00e9 a altura dos ombros, e depois abaixe-os.<\/span><\/p>\n

                                            <\/h4>\n
                                              \n
                                            1. Moscas traseiras de delta<\/b><\/li>\n<\/ol>\n

                                              S\u00e9ries\/Repeti\u00e7\u00f5es: 3 s\u00e9ries de 12-15 repeti\u00e7\u00f5es<\/span><\/p>\n

                                              <\/h4>\n

                                              Incline o tronco para a frente a partir da cintura e segure os halteres, um em cada m\u00e3o, com as palmas das m\u00e3os voltadas uma para a outra. Levante os pesos em dire\u00e7\u00e3o aos lados do corpo, contraindo as omoplatas.\u00a0<\/span><\/p>\n

                                              <\/h4>\n
                                                \n
                                              1. Prancha com remada com halteres<\/b><\/li>\n<\/ol>\n

                                                S\u00e9ries\/Repeti\u00e7\u00f5es: 3 s\u00e9ries de 10 repeti\u00e7\u00f5es por lado<\/span><\/p>\n

                                                <\/h4>\n

                                                Na posi\u00e7\u00e3o de prancha, fa\u00e7a uma remada com um haltere de cada vez, mantendo uma postura est\u00e1vel.\u00a0<\/span><\/p>\n

                                                <\/h4>\n
                                                  \n
                                                1. Lenhadores Halteres<\/b><\/li>\n<\/ol>\n

                                                  S\u00e9ries\/Repeti\u00e7\u00f5es: 3 s\u00e9ries de 12 repeti\u00e7\u00f5es por lado<\/span><\/p>\n

                                                  <\/h4>\n

                                                  Segure um haltere com as duas m\u00e3os. Gire o tronco e puxe o peso diagonalmente em dire\u00e7\u00e3o ao corpo.\u00a0<\/span><\/p>\n

                                                  \"\"<\/p>\n

                                                  Esfriar:<\/b><\/p>\n

                                                  Fa\u00e7a alongamentos de 5 minutos, concentrando-se nos ombros e no abd\u00f4men, para aliviar a tens\u00e3o.<\/span><\/p>\n

                                                  Dia 5: Corpo Inteiro<\/b><\/h2>\n

                                                  Aquecimento:<\/b><\/p>\n

                                                  Fa\u00e7a 5 minutos de exerc\u00edcios aer\u00f3bicos leves, incluindo movimentos que trabalhem o corpo todo, como polichinelos e alongamentos din\u00e2micos.<\/span><\/p>\n

                                                  <\/h4>\n

                                                  Dar certo:<\/b><\/p>\n

                                                    \n
                                                  1. Thrusters com halteres<\/b><\/li>\n<\/ol>\n

                                                    S\u00e9ries\/Repeti\u00e7\u00f5es: 4 s\u00e9ries de 10-12 repeti\u00e7\u00f5es<\/span><\/p>\n

                                                    <\/h4>\n

                                                    Combinando um agachamento com um desenvolvimento de ombros, segure um haltere em cada m\u00e3o na altura dos ombros. Agache-se e empurre o peso acima da cabe\u00e7a enquanto se levanta.\u00a0<\/span><\/p>\n

                                                    <\/h4>\n
                                                      \n
                                                    1. Fileiras Renegadas<\/b><\/li>\n<\/ol>\n

                                                      S\u00e9ries\/Repeti\u00e7\u00f5es: 3 s\u00e9ries de 10 repeti\u00e7\u00f5es por lado<\/span><\/p>\n

                                                      <\/h4>\n

                                                      Na posi\u00e7\u00e3o de prancha, segure um haltere em cada lado. Levante os pesos em dire\u00e7\u00e3o \u00e0 caixa tor\u00e1cica. Alterne os lados.<\/span><\/p>\n

                                                      <\/h4>\n
                                                        \n
                                                      1. Levantamento e desenvolvimento com halteres<\/b><\/li>\n<\/ol>\n

                                                        S\u00e9ries\/Repeti\u00e7\u00f5es: 3 s\u00e9ries de 8 a 10 repeti\u00e7\u00f5es<\/span><\/p>\n

                                                        <\/h4>\n

                                                        Levante os halteres do ch\u00e3o at\u00e9 a altura dos ombros e, em seguida, empurre-os para cima, acima da cabe\u00e7a.\u00a0<\/span><\/p>\n

                                                        <\/h4>\n
                                                          \n
                                                        1. Arranco com halteres<\/b><\/li>\n<\/ol>\n

                                                          S\u00e9ries\/Repeti\u00e7\u00f5es: 3 s\u00e9ries de 8 a 10 repeti\u00e7\u00f5es por bra\u00e7o<\/span><\/p>\n

                                                          <\/h4>\n

                                                          Levante os halteres do ch\u00e3o com rapidez e for\u00e7a, elevando-os acima da cabe\u00e7a.<\/span><\/p>\n

                                                          <\/h4>\n
                                                            \n
                                                          1. Balan\u00e7o com halteres<\/b><\/li>\n<\/ol>\n

                                                            S\u00e9ries\/Repeti\u00e7\u00f5es: 3 s\u00e9ries de 12-15 repeti\u00e7\u00f5es<\/span><\/p>\n

                                                            <\/h4>\n

                                                            Flexionando os quadris, segure um haltere com as duas m\u00e3os e balance o peso at\u00e9 a altura dos ombros, contraindo o abd\u00f4men ao mesmo tempo.\u00a0<\/span><\/p>\n

                                                            <\/h4>\n
                                                              \n
                                                            1. Burpee com supino com halteres<\/b><\/li>\n<\/ol>\n

                                                              S\u00e9ries\/Repeti\u00e7\u00f5es: 3 s\u00e9ries de 10 repeti\u00e7\u00f5es<\/span><\/p>\n

                                                              <\/h4>\n

                                                              Fa\u00e7a um burpee e, ao final, levante os halteres acima da cabe\u00e7a.\u00a0<\/span><\/p>\n

                                                              \"\"<\/p>\n

                                                              Esfriar:<\/b><\/p>\n

                                                              Fa\u00e7a um alongamento est\u00e1tico de corpo inteiro por 5 minutos para auxiliar na recupera\u00e7\u00e3o.<\/span><\/p>\n

                                                              Conclus\u00e3o<\/b>\u00a0<\/span><\/h2>\n

                                                              Voc\u00ea est\u00e1 pronto para transformar seu corpo com nosso programa de exerc\u00edcios de 5 dias usando apenas halteres?<\/span><\/p>\n

                                                              <\/h4>\n

                                                              Ent\u00e3o comece sua jornada hoje mesmo e acompanhe seu progresso.<\/span><\/p>\n

                                                              <\/h4>\n

                                                              Com consist\u00eancia e dedica\u00e7\u00e3o, voc\u00ea estar\u00e1 no caminho certo para alcan\u00e7ar ganhos musculares expressivos e uma for\u00e7a extraordin\u00e1ria.<\/span><\/p>\n

                                                              <\/h4>\n

                                                              Lembre-se de prestar aten\u00e7\u00e3o ao seu corpo, manter a postura correta e potencializar seu treino com uma alimenta\u00e7\u00e3o equilibrada.<\/span><\/p>\n

                                                              <\/h4>\n

                                                              Voc\u00ea pode solicitar gratuitamente o formul\u00e1rio de inscri\u00e7\u00e3o para o seu treinamento em um(a) <\/span>IFBB PRO no Anabolic Coach<\/span><\/a> hoje.<\/span><\/p>","protected":false},"excerpt":{"rendered":"

                                                              Se voc\u00ea quer manter a forma, convidamos voc\u00ea a conhecer nosso plano de exerc\u00edcios completo de 5 dias, usando apenas halteres. Criamos este plano para ajudar a transformar o corpo e aumentar a for\u00e7a. Compilamos este plano de treino detalhado de 5 dias, usando apenas halteres, para ajudar voc\u00ea a alcan\u00e7ar seu objetivo de condicionamento f\u00edsico, seja treinando em casa ou na academia. Mais<\/a><\/p>","protected":false},"author":3,"featured_media":3672,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[69],"tags":[],"class_list":{"0":"post-3640","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-training"},"yoast_head":"\nComprehensive Guide: 5-Day Dumbbell-Only Workout Plan for Total Body Transformation - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"Transform your body with our comprehensive 5-day dumbbell-only workout plan. 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