Supino sentando

4 Sets x 10 Reps

Push-Up

4 Sets x 10 Reps

Barbell Tricep Extension (Supine)

4 Sets x 10 Reps

Dumbbell Seated Tricep Press

4 Sets x 10 Reps

Dumbbell Lateral Raise

4 Sets x 10 Reps

abdominal

4 Sets x 10 Reps

Barbell Squat

4 Sets x 10 Reps

Hack Squat

4 Sets x 10 Reps

Machine Leg Extension

4 Sets x 10 Reps

Machine Leg Press

4 Sets x 10 Reps

Machine Hip Abduction

4 Sets x 10 Reps

Calf Press On Leg Press

4 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Cable Seated Row

4 Sets x 10 Reps

Dumbbell Shoulder Press

4 Sets x 10 Reps

Dumbbell Concentration Curl

4 Sets x 10 Reps

Dumbbell Hammer Curl

4 Sets x 10 Reps

Machine Reverse Fly

4 Sets x 10 Reps

Plank

4 Sets

Barbell Glute Bridge

4 Sets x 10 Reps

Cable Hip Abduction

4 Sets x 10 Reps

Kettlebell Goblet Squat

4 Sets x 10 Reps

Machine Seated Leg Curl

4 Sets x 10 Reps

Smith Machine Stiff-Leg Deadlift

4 Sets x 10 Reps

Modified Push-Up to Forearms

4 Sets x 10 Reps