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Incio: 31/03/2014
Término:
Warm up : 5' (AM) or 10'(PM)
Treadmill Running
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0x0 reps |
rest: 5s
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Pull Ups
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5x5 reps |
rest: 30s
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Smith Machine Squat
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4x12 reps |
rest: 30s
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Dumbbell Standing Calf Raise
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3x12 reps |
rest: 30s
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Dumbbell Standing Triceps Extension
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4x12 reps |
rest: 30s
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Dumbbell One Arm Supinated Triceps Extension
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3x12 reps |
rest: 30s
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Ez Bar Curl 21
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3x12 reps |
rest: 30s
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Biceps com Barra H
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3x12 reps |
rest: 30s
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Dumbbell Alternate Hammer Curl
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3x15 reps |
rest: 30s
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Leverage Shrug
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3x12 reps |
rest: 30s
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Barbell Standing Military Press
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3x12 reps |
rest: 30s
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Dumbbell Reverse Concentration Curl
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4x12 reps |
rest: 30s
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Dumbbell Seated Neutral Wrist Curl
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3x12 reps |
rest: 30s
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Treadmill Running
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0x0 reps |
rest: 5s
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pull up 2
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5x5 reps |
rest: 30s
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Cable Cross Over
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4x12 reps |
rest: 30s
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Dumbbell Incline Fly
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3x12 reps |
rest: 30s
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Dumbbell Incline Bench Press
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3x12 reps |
rest: 30s
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Cable Seated Row
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3x12 reps |
rest: 30s
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Dumbbell Bent Over Row
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3x12 reps |
rest: 30s
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Dumbbell Middle Back Shrug
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3x12 reps |
rest: 30s
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Dumbbell Shoulder Shrug
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3x12 reps |
rest: 30s
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Barbell Up Right Row
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3x12 reps |
rest: 30s
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Dumbbell Alternate Seated Arnold Press
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3x12 reps |
rest: 30s
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Treadmill Running
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0x0 reps |
rest: 5s
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pull 3
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5x5 reps |
rest: 30s
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Barbell Wide Stance Stiff Leg Deadlift
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3x10 reps |
rest: 30s
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Dumbbell Pile Squat
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3x10 reps |
rest: 30s
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Dumbbell Iron Cross
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3x10 reps |
rest: 30s
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Barbell Standing Calf Raise
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5x10 reps |
rest: 30s
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Leg Press
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3x10 reps |
rest: 30s
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Dumbbell Seated Bent Over Reverse Fly
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3x8 reps |
rest: 30s
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Cable One Arm Lateral Raise
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3x8 reps |
rest: 30s
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Treadmill Running
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0x0 reps |
rest: 15s
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Treadmill Running
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0x0 reps |
rest: 5s
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pull 4
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5x5 reps |
rest: 20s
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Barbell Bench Press
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4x12 reps |
rest: 30s
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Dumbbell Incline Fly
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3x12 reps |
rest: 30s
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Cable Lower Chest Raise
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3x12 reps |
rest: 30s
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Dumbbell Bent Arm Pullover
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3x12 reps |
rest: 30s
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Dumbbell One Arm Reverse Preacher Curl
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4x12 reps |
rest: 30s
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EZ Bar Reverse Grip Preacher Curl
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4x12 reps |
rest: 30s
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Barbell Preacher Curl
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3x12 reps |
rest: 30s
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Dumbbell One Arm Hammer Preacher Curl
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3x12 reps |
rest: 30s
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Dumbbell Cross Body Hammer Curl
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3x12 reps |
rest: 30s
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Dumbbell Arnold Press
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5x12 reps |
rest: 30s
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Treadmill Running
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0x0 reps |
rest: 5s
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pull 5
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5x5 reps |
rest: 30s
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Wide Grip Lat Pulldown
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4x12 reps |
rest: 30s
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Barbell Reverse Grip Bent Over Row
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3x12 reps |
rest: 30s
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Dumbbell One Arm Row
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4x12 reps |
rest: 30s
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Barbell Bent Over Two Arm Row
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3x12 reps |
rest: 30s
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Dumbbell One Arm Front Raise on Incline Bench
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3x12 reps |
rest: 60s
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Dumbbell Alternate Standing Lateral Raise
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3x12 reps |
rest: 30s
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EZ Bar Standing French Press
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3x12 reps |
rest: 30s
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Dumbbell Close Grip Press
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3x12 reps |
rest: 30s
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Cable Standing Triceps Extension
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3x12 reps |
rest: 30s
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Walking
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1x0 reps |
rest: 20s
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