Dia 1 da Semana 2 - Projeto tanquinho 2026

This upper body push workout combines strength training and cardio to build muscle and improve conditioning. Focused on the chest, shoulders, and triceps, it uses dumbbells and bodyweight movements, making it ideal for a gym or well-equipped home setup. The session begins and ends with light cardio to elevate heart rate, support fat loss, and enhance overall endurance. It’s suitable for beginners to intermediate trainees looking to build upper body strength and muscle definition.

The workout starts with "Walking on Treadmill" for 5 minutes. This serves as a dynamic warm-up, gradually increasing heart rate and blood flow to the working muscles. Keep your posture tall, shoulders relaxed, and core lightly engaged. Avoid leaning on the handles. This prepares your joints and nervous system for the pressing work to follow.

"Dumbbell Floor Chest Press" is the primary chest-strengthening movement. It targets the pectoralis major, with secondary emphasis on the anterior deltoids and triceps. Lying on the floor limits shoulder extension, making it shoulder-friendly while still allowing heavy loading. Keep your wrists stacked over elbows, press the dumbbells up until arms are straight, and lower under control until your triceps gently touch the floor. Avoid flaring your elbows excessively. This compound lift builds foundational pushing strength.

Next is the "Dumbbell Push Press", a powerful overhead movement targeting the shoulders (primarily anterior and medial deltoids), triceps, and upper chest, while also engaging the core and legs for drive. Dip slightly at the knees, keep your torso upright, and explosively press the dumbbells overhead. Avoid turning it into a strict press—use controlled leg drive. This movement adds a strength-power element and increases overall calorie expenditure.

"Push-up" reinforces chest, shoulder, and triceps activation using bodyweight. It also challenges core stability and scapular control. Keep your body in a straight line from head to heels, lower until your chest nearly touches the floor, and press back up without letting your hips sag. This higher-rep movement increases muscular endurance and complements the heavier presses performed earlier.

The "Dumbbell Lateral Raise" isolates the medial deltoids, helping build shoulder width and balanced development. With a slight bend in the elbows, raise the dumbbells to shoulder height while keeping tension on the delts. Avoid swinging or using momentum. This isolation exercise offsets the front-dominant pressing movements and promotes well-rounded shoulder aesthetics.

"Dumbbell Standing Triceps Extension" directly targets the triceps, especially the long head due to the overhead position. Keep your elbows close to your head, lower the dumbbell behind you in a controlled manner, and extend fully at the top. Avoid flaring the elbows or arching the lower back. This movement ensures full triceps development to support stronger pressing performance.

The workout finishes with a 5-minute "Run" to elevate heart rate and enhance cardiovascular conditioning. Maintain steady breathing and controlled pacing. This finisher increases calorie burn, improves endurance, and supports recovery by promoting circulation.

Overall, this is a balanced push-focused upper body session with a cardio component. Rest 60–90 seconds between strength sets and 30–45 seconds for isolation movements. Perform this workout 2–3 times per week, allowing at least 48 hours between intense upper body sessions. Progress by gradually increasing dumbbell weight, adding reps within the target range, or extending the final cardio interval. Begin each session with mobility work for shoulders and thoracic spine to optimize performance and reduce injury risk.