Cable Lat Pulldown (Wide Grip)

2 Sets x 20 Reps

Pull-Up

4 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip)

2 Sets x 15 Reps

Cable Lat Pulldown (Wide Grip)

2 Sets x 12 Reps

Cable V Bar Pulldown

2 Sets x 15 Reps

Cable V Bar Pulldown

2 Sets x 12 Reps

Barbell Bent-Over Row

2 Sets x 12 Reps

Barbell Bent-Over Row

2 Sets x 10 Reps

Remada baixa pegada aberta

2 Sets x 12 Reps

Remada baixa pegada aberta

2 Sets x 10 Reps

Barbell Deadlift

1 Set x 12 Reps

Barbell Deadlift

1 Set x 10 Reps

Barbell Deadlift

1 Set x 8 Reps

Barbell Deadlift

1 Set x 6 Reps

Dumbbell Reverse Fly

2 Sets x 15 Reps

Dumbbell Reverse Fly

2 Sets x 12 Reps

EZ Bar Curl

2 Sets x 15 Reps

EZ Bar Curl

2 Sets x 12 Reps

Machine Leg Extension

1 Set x 15 Reps

Machine Leg Extension

1 Set x 12 Reps

Machine Leg Extension

1 Set x 10 Reps

Machine Leg Extension

1 Set x 8 Reps

Machine Leg Press

1 Set x 12 Reps

Machine Leg Press

1 Set x 10 Reps

Machine Leg Press

1 Set x 8 Reps

Machine Leg Press

2 Sets x 6 Reps

Machine Leg Curl (Prone)

3 Sets x 12 Reps

Machine Hip Adduction

3 Sets x 12 Reps

Machine Hip Abduction

3 Sets x 12 Reps

Machine Calf Raise

3 Sets x 12 Reps

Plank

3 Sets

Barbell Ab Rollout (Kneeling)

3 Sets x 10 Reps