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# Carga Aumento Séries Reps Treino
1 40.0 0 1 x 12 40 x 12
2 100.0 60.0 1 x 8 100 x 8
3 152.5 52.5 1 x 4 152.5 x 4
4 185.0 32.5 1 x 2 185 x 2
5 217.5 32.5 1 x 1 217.5 x 1
6 245.0 27.5 2 x 3 245 2x3
7 270.0 25.0 2 x 2 270 2x2
8 290.0 20.0 1 x 1 290 x 1
9 302.5 12.5 1 x 1 302.5 x 1
10 307.5 5.0 1 x 1 307.5 x 1