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Aberto costas
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4x8 reps |
rest: 40s
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Remada fechada
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3x8 reps |
rest: 40s
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Crucifixo invertido
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4x8 reps |
rest: 40s
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Triangulo
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3x8 reps |
rest: 40s
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Biceps alternado
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4x8 reps |
rest: 40s
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Martelo barra H
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4x8 reps |
rest: 40s
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Concentrado
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3x21 reps |
rest: 60s
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Lateral com halter
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3x10 reps |
rest: 60s
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Supino reto maq.
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3x8 reps |
rest: 40s
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Fly inclinado
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4x8 reps |
rest: 40s
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Crucifixo banco
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3x8 reps |
rest: 40s
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Pullover
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4x8 reps |
rest: 40s
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Pulley
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4x8 reps |
rest: 40s
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Coice
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4x8 reps |
rest: 40s
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Corda
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3x21 reps |
rest: 60s
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Maq. fixa
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3x10 reps |
rest: 60s
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Desenv. halter banco
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4x8 reps |
rest: 40s
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Frontal uni.
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4x8 reps |
rest: 40s
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Lateral
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4x8 reps |
rest: 40s
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Remada alta barra
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4x8 reps |
rest: 40s
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Encolhimento maq.
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3x21 reps |
rest: 60s
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Extensora uni.
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3x8 reps |
rest: 40s
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Flexora uni.
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3x8 reps |
rest: 40s
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Adutora
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3x8 reps |
rest: 40s
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Abdutora
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3x8 reps |
rest: 40s
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Leg Press
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3x8 reps |
rest: 40s
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Burrinho
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3x21 reps |
rest: 60s
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Remada aberta
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3x8 reps |
rest: 40s
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Triangulo
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4x8 reps |
rest: 40s
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Pull down
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3x8 reps |
rest: 40s
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Remada halter
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4x8 reps |
rest: 40s
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Biceps apoiado halter
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4x8 reps |
rest: 40s
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Martelo uni. sentado
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4x8 reps |
rest: 40s
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21 com anti
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3x21 reps |
rest: 60s
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Maq. fixa lateral
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3x10 reps |
rest: 60s
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Supino reto maq.
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3x8 reps |
rest: 40s
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Fly inclinado
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4x8 reps |
rest: 40s
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Crossover
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4x8 reps |
rest: 40s
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Supino declinado
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3x8 reps |
rest: 40s
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Pulley
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4x8 reps |
rest: 40s
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Testa
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4x8 reps |
rest: 40s
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Triceps maq.
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3x21 reps |
rest: 60s
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Declinado push perna
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3x15 reps |
rest: 60s
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Corrida Santos
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1x0 reps |
rest: 60s
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Corrida Praca SBC
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1x0 reps |
rest: 60s
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