SEGUNDA

AGACHAMETNO 3X6-12 60"

LEG-PRESS 3X6-12 60"
EXTENSORA 3X6-12 40"
FLEXORA 3X6-12 40"
ADUTORA 3X6-12 40"
TERÇA
SUPINO RETO 3X8-15 40"
HALTER INCLINADO 2X6-12 40"
CRUCIFIXO 2X6-12 40"
ELEV.LATERAL 3X6-12 40"
TESTA 2X6-12 40"
PULLEY 2X6-12 40"
QUARTA
HACK 3X6-12 60"
CADEIRA FLEXORA 3X6-12 40"
MESA FLEXORA 3X6-12 40"
STIFF 3X6-12 40"
PANTURRILHA 3X6-12 40"
QUINTA
PUXADA 3X8-15 40"
TRIANGULO 2X6-12 40"
REMADA BAIXA 2X6-12 40"
DELT. POSTERIOR 3X6-12 40"
SCOTT 3X6-12 40"
SIMULTANEA 3X6-12 40"
SEXTA
AGACHAMETNO 3X6-12 60"
LEG-PRESS 3X6-12 60"
HACK 3X6-12 60"
FLEXORA 3X6-12 40"
ADUTORA 3X6-12 40"
ABDUTORA 3X6-12 40"
PANT. UNI 3XMAX 40"
SABADO
TRICEPS CORDA 3X6-12 BI SET
ROSCA W 3X6-12 BI SET
FRANCES UNI 3X6-12 BI SET
MARTELO CROSS 3X6-12 BI SET
SUPINO FECHADO 3X6-12 BI SET
PUXADA FECHADA BI SET
SEGUNDA
AGACHAM3X612 60"
LEGPRESS 3X612 60" 1 REST
FRONTAL 3X612 60"
ADUTORA 3X612 40" DROP
MESA FLE 3X612 40"
PANT. SEN3X10-15 40" PICO
TERÇA
SUPINO 3X3-7 40" 3A7
HALTER IN 2X6-12 40" FALHA
VOADORA 3X6-12 40" FALHA
ELEV. LATE3X6-12 40" DROP
TESTA 3X6-12 40" FALHA
PULLEY 3X6-12 40" FALHA
QUARTA
HACK 3X6-12 60"
MESA FLE 4X6-12 40" PICO
CADEIRA F4X6-12 40" DROP
STIFF HALT3X6-12 40" 1 REST
PANT. PÉ 3X10-15 40" PICO
QUINTA
PULLEY 3X3-7 40" 3A7
TRIANGUL 2X6-12 40" FALHA
REMADA B3X6-12 40" FALHA
DELT. POS 3X6-12 40" DROP
SCOTT 3X6-12 40" FALHA
SIMULTAN3X6-12 40" FALHA
SEXTA
AGACHAM3X6-12 60"
HACK 3X6-12 60" REST PAUSE
LEGPRESS 3X6-12 60"
AFUNDO 3X10-15 60" NO STOP
PANT. SEN3X10-15 40" PICO
SÁBADO
ROSCA SI 3X6-12 BI SET
TR. PULLEY3X6-12 BI SET
DIRETA RE 3X6-12 BI SET
FRANCES 3X6-12 BI SET
MARTELO 3X6-12 BI SET
TMERG. TR3X6-12 BI SET
SEGUNDA
FRONTAL 3X6-12 60"
LEGPRESS 3X6-12 60" REST
HACK 3X6-12 60" EXCENT. LENTA
BULGARO 3X6-12 ZERO NO STOP
MESA FLE 3X6-12 40" PICO + DROP
PANT. PE 3X10-15 40" PICO
TERÇA
SUPINO IN4X8-15 40" FALHA
RETO 3X3-7 40" 3A7
CROSS OVE3X6-12 40" PICO
ELEV. LAER4X6-12 15" REST
FRANCES 4X6-12 40" PIRAMIDE
CORDA 3X3-7 40" 3A7
QUARTA
LEGPRESS 3X6-12 60"
CADEIRA F3X6-12 40" PICO + DROP
MESA FLE 3X6-12 40" OCLUSÃO
FLEXORA P3X6-12 ZERO NO STOP
STIFF 3X6-12 60" 1 REST
PANT. SEN3X10-15 40" PICO
QUINTA
PUXADA 4X6-12 40" PICO
REMADA B3X6-12 40" PIRAMIDE
REMADA M3X3-7 40" 3A7
DELT. POST4X6-12 15" REST
ROSCA 45 4X6-12 40" PICO
DIRETA 3X3-7 40" 3A7
MANGUITO3X6-12 40" FALHA
SEXTA
AGACHAM3X6-12 60"
FRONTAL 3X6-12 60"
HACK 3X6-12 60" 1 REST
LEGPRESS 3X6-12 60" 1 REST
AVANÇO 3XMAX 60"
SABADO
ROSCA 45 3X6-12 60" BI SET
TESTA 3X6-12 60" BI SET
ROSCA W 3X6-12 60" BI SET
MERGULH 3X6-12 60" BI SET
TR. PULLEY3X6-12 60" BI SET
MARTELO 3X6-12 60" BI SET
SEGUNDA
AGACHAM 3X6-12 60"
LEG PRESS 3X6-12 60" 1 REST
BULGARO 3X10-15 60"
EXTENSORA UNI 3XMAX ZERO NO STOP
ADUTORA 3X6-12 40" PICO
PANT. PÉ 3X10-15 40" PICO
TERÇA
MESA FLEXORA 3X6-12 60" PICO
CADEIRA FLEXORA 3X6-12 60" OCLUSÃO + DROP
FLEXORA PÉ 3XMAX ZERO NO STOP
STISS 3X6-12 60"
ABDUTORA 3X6-12 40" PICO + DROP
PANT. SENTADA 3X10-15 40" PICO
QUARTA
AGACHAM 3X6-12 60"
CADEIRA FLEXORA 3X6-12 60"
LEG PRESS 3X6-12 60"
SUPINO RETO 7X3 10' CLUSTER
SUPINO RETO 3X6-12 40" FALHA
INCLINADO HALTE 3X6-12 15" REST
CROSS OVER 3X6-12 40" PICO
ELEV. LATERAL 5X6-12 15" REST
TR. ULLEY 3X6-12 40" DROP
TESTA 3X6-12 15" REST
QUINTA
HACK 3X6-12 60" 1 REST
LEG PRESS 3X6-12 60" 1 REST
FRONTAL 3X6-12 60"
EXTENSORA 3X6-12 60" STRIP SET
ADUTORA 3X6-12 40" OCLUSÃO + DROP
PANT. PÉ UNI 3X10-15 40" NO STOP
SEXTA
CADEIRA FLEXORA 3X6-12 40" DROP
MESA FLEXORA 3X6-12 40" STRIP SET
FLEXORA PÉ 3X6-12 ZERO NO STOP
STISS 3X6-12 60"
ABDUTORA 3X6-12 40" OCLUSÃO + PICO
PANT. SENTADA 3X6-12 ZERO BISET
PANT. PÉ 3XMAX 60" BISET
SÁBADO
CADEIRA FLEXORA 3X6-12 40"
AGACHAM 3X6-12 60"
LEG PRESS 3X6-12 60"
PULLEY FRENTE 7X3 10' CLUSTER
PULLEY FRENTE 3X6-12 40" FALHA
PUXADA ALTA 3X6-12 40" PICO
REMANDA CURVA 3X6-12 15" REST
DELT.POST 5X6-12 40" PICO
SCOTT 3X6-12 15" REST
SIMULTANEA 3X6-12 40" PICO
SEGUNDA
AGACHAM3X6-12 60"
LEGPRESS 3X6-12 60"
EXTENSOR3X6-12 60"
ADUTORA 3X6-12 60"
PANTU. PÉ3X10-15 60"
TERÇA
SUPINO RE7X3 10" CLUSTER
SUPINO RE4X8-15 40" PIRAMIDE
PULLEY FR 4X6-12 40" PIRAMIDE
ELEV. LATE4X6-12 40" PIRAMIDE
TESTA 3X6-12 40" PIRAMIDE
DIRETA 4X6-12 40" PIRAMIDE
QUARTA
CADEIRA F3X6-12 60"
MESA FLE 3X6-12 60"
FLEXORA P3X6-12 60"
ABDURORA3X6-12 60"
PANT. SEN3X10-15 60"
QUINTA
PULLEY FR 7X3 10" CLUSTER
PULLEY FR 4X8-15 40" PIRAMIDE
SUPINO RE4X6-12 40" PIRAMIDE
ELEV. LATE4X6-12 40" PIRAMIDE
DIRETA 3X6-12 40" PIRAMIDE
TESTA 4X6-12 40" PIRAMIDE
SEXTA
HACK 3X6-12 60"
LEGPRESS 3X6-12 60"
CADEIRA F3X6-12 60"
MESA FLE 3X6-12 60"
PANTU SE 3X10-15 60"
PANT PÉ 3X10-15 60"
SABADO
TESTA 7X3 10" CLUSTER
TESTA 4X6-12 40" PIRAMIDE
DIRETA 4X6-12 40" PIRAMIDE
SUPINO RE4X6-12 40" PIRAMIDE
PULLEY FR 4X6-12 40" PIRAMIDE
ELEV. LATE4X6-12 40"
SEGUNDA
LIVRE 4X4-8 90" EXPL. CONCENTRICA
FRONTAL 3X6-12 60" 1 REST
HACK 4X4-8 90" EXPL. CONCENTRICA
LEGPRESS 4X10-15 60" 1 REST
CAD. EXTENSORA UNI 4XMAX ZERO NO STOP
ADUTORA 3X6-12 40" PICO
PANT. PÉ 3X10-15 40" PICO
TERÇA
BULGARO 4XMAX 60"
EXTENSORA 4X10-15 60" DROP
PULLY FFENTE 7X3 CLUSTER CLUSTER
TRIANGULO 3X8-15 PC+1REST PC+1REST
SUPINO HALTER 4X6-12 PC+1REST PC+1REST
REMADA ALTA 3X6-12 PC+1REST PC+1REST
ROSCA SIMULTANEA 3X6-12 PC+1REST PC+1REST
TR. PULLEY 3X6-12 PC+1REST PC+1REST
QUARTA
MESA FLEXORA 4X6-12 40" OCLUSÃO
CADEIRA FLEXORA 4X6-12 60" PICO + DROP
FLEXORA PÉ UNI 4X6-12 ZERO NO STOP
STIFF 4X6-12 60" 1 REST
ABDUTORA 3X6-12 60" PICO
PANT. SENTADA 3X10-15 40" PICO
QUINTA
CAD. FLEXORA 4X6-12 40" DROP
STIFF 4X6-12 60"
ROSCA SCOT 7X3 CLUSTER CLUSTER
SIMULTANEA 3X6-12 PC+1REST PC+1REST
TR. PULLEY 3X6-12 PC+1REST PC+1REST
TRIANGULO 3X6-12 PC+1REST PC+1REST
SUPINO HALTER 3X6-12 PC+1REST PC+1REST
REMADA ALTA 3X6-12 PC+1REST PC+1REST
SEXTA
TESTA 7X3 CLUSTER CLUSTER
TESTA 3X6-12 PC+1REST PC+1REST
DIRETA 3X6-12 PC+1REST PC+1REST
SUPINO RETO 3X6-12 PC+1REST PC+1REST
PULLEY FRENTE 3X6-12 PC+1REST PC+1REST
ELEV. LATERAL 3X6-12 PC+1REST PC+1REST
SABADO
AGACHAMENTO 5X6-12 60"
CADEIRA FLEXORA 4X6-12 60"
FRONTAL 4X6-12 60"
CAD. FLEXORA 4X6-12 60"
LEGPRESS 4X6-12 60"
STIFF 4X6-12 60"
PANT. SENTADA 4X6-12 60"
PANT. PÉ 4XMAX 60"
SEGUNDA
AGACHAMENTO 5X4-15 90"
FRONTAL 4X6-12 60"
LEGPRESS 4X4 CICLOS60" M TUT
AFUNDO 4XMAX 40"
EXTENSORA 7X12 20" FST 7
HACK 4X15-20 60" 1 REST
PANT. SENTADA 4X10-15 40" PICO
TERÇA
AGACHAMENTO 4X6-12 60"
BULGARO 4X6-12 60"
DUMBLEEM INCLINADO 2X6-10 60"
SUPINO MAQUINA 2X6-10 60"
ELEV. LATERAL 2X6-10 60"
FRANCES 2X6-10 60"
CORDA 2X6-10 60"
QUARTA
LEVANT. TERRA 4X6-12 60"
CAD. FLEXORA 4X6-12 40" OCLUSÃO
MESA FLEXORA 7X12 20" FST 7
FLEXORA PÉ UNI 4X6-12 ZERO NO
STIFF UNILAT 4X6-12 60"
ABDUT 4X6-12 40" PICO + DROP
PANT. PÉ 4X10-15 40" PICO
QUINTA
MESA FLEXORA 4X6-12 40"
CAD. FLEXORA 4X4 CICLOS60" M TUT
STIFF 4X6-12 60"
PULLEY ROMANA 2X6-10 60"
REMADA MAQ. FECHADA 2X6-10 60"
REMADA PRONADA 2X6-10 60"
DELT. POST 2X6-10 60"
SCOTT 2X6-10 60"
SIMULTANEA 2X6-10 60"
SEXTA
DUMBLEEM INCLINADO 2X6-10 60"
SUPINO MAQUINA 2X6-10 60"
CRUCIFIXO MAQUINA 2X6-10 60"
ELEV. LATERAL 2X6-10 60"
FRANCES 2X6-10 60"
CORDA
SÁBADO
CAD. FLEXORA 3X6-12 60"
AGACHAMENTO 3X6-12 60"
MESA FLEXORA 3X6-12 60"
FRONTAL 3X6-12 60"
FLEXORA PÉ UNI 3X6-12 60"
HACK 3X6-12 60"
AVANÇO 4XMAX 60"
PANT. SENTADA 4X6-15 ZERO BISET
PANT. PÉ 4XMAX ZERO BISET
SEGUNDA
AGACHAMETNO 5X4-8 90"
LEG PRESS 3X (7X3) 60" CLUSTER
HACK 3X6-12 ZERO BI SET A
AVANÇO 3XMAX 60" BIT SET A
FRONTAL 3X6-12 ZERO BI SET B
AGACHA SEM PESO 3XMAX 60" BI SET B
EXTENSORA 7X12 20" FST 7
PANT. SENTADA 4X10-15 40" PICO
TERÇA
LEG PRESS 3X4 CICLOS60" MTUT
EXTENSORA 7X12 20" FST 7
SUPINO RETO 7X3 10" CLUSTER
SUPINO RETO 3X3-7 60" 3 A 7 + 1 REST
DUMBELL INCLINADO 3X6-10 60" PC + DROP
CROSS OVER 3X6-10 60" PC + OCLUSÃO
ELEV. LAT 4X6-15 15" REST
TESTA 4X6-10 60" PC + 1 REST
CORDA 3X6-10 60" PC + PICO
QUARTA
CADEIRA FLEXORA 3X(7X3) 60" CLUSTER
CADEIRA FLEXORA 4X3-20 60" STRIP SET
MESA FLEXORA 7X12 20" FST 7
FLEXORA PÉ UNI 4X4-6 ZERO NO STOP
STIFF 4X10-15 60" 1 REST
PANT. PÉ 4X6-12 ZERO PICO+BISET
PANT. BURRINHO 4XMAX 60" BI SET
QUINTA
MESA FLEXORA 4X4-8 60"
CADEIRA FLEXORA 4X4 CICLOS60" M TUT
PULLEY FRENTE 7X3 10" CLUSTER
PULLEY FRENTE 3X3-7 60" 3 A 7 + PICO
TRIANGULO 3X6-10 60" PC + DROP
REMADA ABERTA 3X6-10 60" PC+PICO
DELT. POST 4X6-10 60" PC+OCLUSÃO
SIMULTANEA 4X6-10 60" PC+PICO+DROP
CONCENTRADA 3X6-10 60" PC+PICO
SEXTA
SUPINO RETO 7X3 10" CLUSTER
DUMBELL RETO 3X3-7 40" 3A7+1 REST
DUMBELL INCLINADO 3X6-10 60" PC+ DROP
CRUCIFIXO 3X6-10 60" PC+OCLUSÃO
ELEV. LAT 4X6-10 15" REST
TR. PULLEY 4X6-10 60" PC+DROP
FRANCES 3X3-7 40" 3A7+1 REST
SABADO
AGACHAMENTO 4X6-12 60"
MESA FLEXORA 4X6-12 60"
FRONTAL 4X6-12 60"
CADEIRA FLEXORA 4X6-12 60"
EXTENSORA 4X6-12 ZERO NO STOP
FLEXORA PÉ UNI 4X6-12 ZERO NO STOP