MONDAY - CHEST

10 minutes jogging
Supino/Supino Inclinado/Supino Declinado/Palms up Decl/Crucifixo/Voador Halteres/Crossover Down/Crossover Up
Máquina/Paralela/ Declined Crunches/ Inclinado Bot. Up

TUESDAY – BACK
10 minutes jogging
Pulley/Pulley Close/Remada Aberta/Serrote/Rope Pull Down/Shotgun/Máquina/Voador
Máquina/ Bar Roll/ Standing Cable Lift/ Oblíquo

WEDNESDAY - SHOULDERS
10 minutes jogging
Lateral Raise/Lat. Raise Pole/ Lat. Raise Bench/ Front Raise/ Arnold/Máquina/Manguito/Remada Alta/Encolhimento
Máquina/ ¾ / Suitcase Crunch/ Bottoms Up

THURSDAY - ARMS
Seated DB-Pulley/ Rosca Barra-Rope / Scotch-Cable Rev. Grip /Rosca Cabo-Bar Press/Hammer- Testa Polia (ou Francês Polia)
/ Ez Bar-Hammer- Coice/Forearms-Overhead Bench/ Paralela

FRIDAY - CHEST
10 minutes jogging
Supino/Supino Inclinado/Supino Declinado/Palms up Decl/Crucifixo/Voador Halteres/Crossover Down/Crossover Up
Máquina/ Inclinado Bot. Up/ Bar Roll/ Oblíquo

SATURDAY - LEGS
10 minutes jogging
Squats/ Leg Press (calves)/Extensor/Thigh Internal/Thigh External/Butt Lift/ Hip Thrust
Máquina/ Elbow to Knee/ Coccoons/ Bottoms Up