Dia Tipos de exercicios

Segunda Peito e Biceps Supino Reto 3 Sries com 10 repeties

Tera
Costas e Triceps

Quarta

Quinta
Pernas e ombro

Sexta Peito, bceps e triceps Supino em declive 3 Sries com 10 repeties

Puxada atrs 4 Sries com 10 repeties

Corrida

Legpress 4 Sries com 10 repeties

Supino Inclinado 3 Sries com 10 repeties

Puxada frente 4 Sries com 10 repeties

Abdominais

Extenso da panturilha 3 Sries com 12 repeties

Voador 3 Sries com 12 repeties

Exerccios

Voador 3 Sries com 12 repeties

Remada Sentada 3 Sries com 12 repeties

Extensora 3 Sries com 12 repeties

Larry Scott - 3 Sries com 12 repeties

Rosca direta - 3
Sries com 12 repeties Rosca Alternada 3 Sries com 12 repeties

Puxada na Barra T- 3
Sries com 12 repeties

Desenvolvimento com Halteres 3 Sries com 12 repeties

Flexo Alta - 3 Sries com 12 repeties

Pulley 3 Sries com 10 repeties

Elevao Lateral 3 Sries com 12 repeties

Extenso alternada - 3 Sries com 12 repeties

Rosca Concentrada 3 Sries com 10 repeties

Pulley invertido 3 Sries com 10 repeties Corda 3 Sries com 10 repeties

Elevao Frontal 3 Sries com 12 repeties

Extenso vertical com halteres - 3 Sries com 12 repeties Abdominais

Abdominais