Barbell Bench Press

4 Sets x 12,8,8,8 Reps

Machine Fly

3 Sets x 8 Reps

Machine Bench Press

4 Sets x 8 Reps

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Dumbbell Fly

3 Sets x 8 Reps

Dumbbell Seated Tricep Press

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Bench Dip

3 Sets x 8 Reps

Barbell Squat

3 Sets x 8 Reps

Machine Leg Press

3 Sets x 8 Reps

Machine Leg Extension

3 Sets x 8 Reps

Machine Seated Leg Curl

3 Sets x 8 Reps

Machine Hip Adduction

3 Sets x 8 Reps

Machine Calf Raise

3 Sets x 8 Reps

Machine Seated Calf Raise

3 Sets x 8 Reps

Puxador - Pulldown - Frente Barra Romana

3 Sets x 8 Reps

Cable V Bar Pulldown

3 Sets x 8 Reps

Pulldown Barra Reta

3 Sets x 8 Reps

Remada Baixa Aberta Pegada Supinada

3 Sets x 8 Reps

Machine Seated Row

3 Sets x 8 Reps

Leg Raise

2 Sets x 20 Reps

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Barbell Upright Row

3 Sets x 8 Reps

Indoor Cycling

3 Sets

Cable Bicep Curl (Close Grip)

3 Sets x 8 Reps

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Seated Arnold Press

3 Sets x 8 Reps

Barbell Shoulder Press

3 Sets x 8 Reps

Dumbbell One-Arm Front Raise

3 Sets x 8 Reps

Barbell Shrug

3 Sets x 8 Reps

Barbell Curl

3 Sets x 8 Reps

Dumbbell Hammer Curl (Cross Body)

3 Sets x 8 Reps

Dumbbell Concentration Curl

3 Sets x 8 Reps

Dumbbell Reverse Bicep Curl

3 Sets x 8 Reps

Treadmill Running

1 Set

Walking

1 Set