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IniciantenaMusculaoGuiadoFisiculturistaInicianteHipertrofia
SegundaPeitoeTriceps
SupinoReto4Sriescom10repeties
SupinoInclinado4Sriescom10repeties
Crucifixo3Sriescom12repeties
Voador4Sriescom12repeties
Pulley4Sriescom10repeties
RoscaFrancesa4Sriescom10repeties
RoscaTesta4Sriescom10Repeties
TeraDescanso
QuartaCostaseBiceps
Puxadaatrs4Sriescom10repeties
Puxadafrente4Sriescom10repeties
Cerrote3Sriescom12repeties
RemadaSentada3Sriescom12repeties
RoscaDireta4Sriescom10repeties
RoscaAlternada3Sriescom12repeties
RoscaConcentrada3Sriescom10repeties
QuintaDescano
SextaPernaeOmbro
Legpress4Sriescom10repeties
AgachamentonaMquina4Sriescom10repeties
Flexora3Sriescom12repeties
Extensora3Sriescom12repeties
DesenvolvimentocomHalteres3Sriescom12repeties
ElevaoLateral3Sriescom12repeties
ElevaoFrontal3Sriescom12repeties
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