Escolar Documentos
Profissional Documentos
Cultura Documentos
INICIANTE 4
SEGUIR 8 SEMANAS
4 15,15,15,15
STIFF 60S a 90S
4X DROP SET
CADEIRA EXTENSORA 4 60S a 90S DROP SET
10-10-10
15,15,15,
PANTURRILHA EM PÉ 5 60S a 90S
15,15
15,15,15,
PANTURRILHA NO LEG PRESS 5 60S a 90S
15,15
2 MIN
PRANCHA ABDOMINAL 4 (CADA) 60S a 90S
60S a 90S
SUPINO RETO NO SMITH 5 10,10,10,8,8 *
90S a 4min
1 min
PRANCHA ABDOMINAL 4 60S a 90S
(CADA)
ELEVAÇÃO LATERAL
ENCOLHIMENTO C/ HALTER
C/ HALTER 4 12,12,10,10 60S a 90S
HIPEREXTENSÃO DEHALTER
ENCOLHIMENTO C/ LOMBAR 4 20,20,20,20 60S a 90S
2 min
PRANCHA 4 60S a 90S
(CADA)
4 15,15,15,15
STIFF 60S a 90S
4X DROP SET
CADEIRA EXTENSORA 4 60S a 90S DROP SET
10-10-10
15,15,15,
PANTURRILHA EM PÉ 5 60S a 90S
15,15
15,15,15,
PANTURRILHA NO LEG PRESS 5 60S a 90S
15,15
2 MIN
PRANCHA ABDOMINAL 4 (CADA) 60S a 90S
60S a 90S
SUPINO RETO NO SMITH 5 10,10,10,8,8 *
90S a 4min
1 min
PRANCHA ABDOMINAL 4 60S a 90S
(CADA)
ELEVAÇÃO LATERAL
ENCOLHIMENTO C/ HALTER
C/ HALTER 4 12,12,10,10 60S a 90S
HIPEREXTENSÃO DEHALTER
ENCOLHIMENTO C/ LOMBAR 4 20,20,20,20 60S a 90S
2 min
PRANCHA 4 60S a 90S
(CADA)
DESCANSO