Aberto costas

4 Sets x 8 Reps

Remada fechada

3 Sets x 8 Reps

Crucifixo invertido

4 Sets x 8 Reps

Triangulo

3 Sets x 8 Reps

Biceps alternado

4 Sets x 8 Reps

Martelo barra H

4 Sets x 8 Reps

Concentrado

3 Sets x 21 Reps

Lateral com halter

3 Sets x 10 Reps

Supino reto maq.

3 Sets x 8 Reps

Fly inclinado

4 Sets x 8 Reps

Crucifixo banco

3 Sets x 8 Reps

Pullover

4 Sets x 8 Reps

Pulley

4 Sets x 8 Reps

Coice

4 Sets x 8 Reps

Corda

3 Sets x 21 Reps

Maq. fixa

3 Sets x 10 Reps

Desenv. halter banco

4 Sets x 8 Reps

Frontal uni.

4 Sets x 8 Reps

Lateral

4 Sets x 8 Reps

Remada alta barra

4 Sets x 8 Reps

Encolhimento maq.

3 Sets x 21 Reps

Extensora uni.

3 Sets x 8 Reps

Flexora uni.

3 Sets x 8 Reps

Adutora

3 Sets x 8 Reps

Abdutora

3 Sets x 8 Reps

Leg Press

3 Sets x 8 Reps

Burrinho

3 Sets x 21 Reps

Remada aberta

3 Sets x 8 Reps

Triangulo

4 Sets x 8 Reps

Pull down

3 Sets x 8 Reps

Remada halter

4 Sets x 8 Reps

Biceps apoiado halter

4 Sets x 8 Reps

Martelo uni. sentado

4 Sets x 8 Reps

21 com anti

3 Sets x 21 Reps

Maq. fixa lateral

3 Sets x 10 Reps

Supino reto maq.

3 Sets x 8 Reps

Fly inclinado

4 Sets x 8 Reps

Crossover

4 Sets x 8 Reps

Supino declinado

3 Sets x 8 Reps

Pulley

4 Sets x 8 Reps

Testa

4 Sets x 8 Reps

Triceps maq.

3 Sets x 21 Reps

Declinado push perna

3 Sets x 15 Reps

Corrida Santos

1 Set

Corrida Praca SBC

1 Set