DIA 1-Push SETS REPS PESO CADÊNCIA TEMPO DE DESCANSO

SETS REPS PESO RPE RIR

BP 3 5 102.5 ~8*9*10 3 min rest
Db bp 3 8 28 32 kg ez*ez*~5 1 min rest
Db flies 2 14 16 ez*ez 1 min rest
Db shoulder press 3 10 22 8*11*13.... 2 min rest
lateral raises 3 12 8 ~7*8*9 2 min rest
skullcrushers 3 10 12 ez*ez*11.. 1 min rest
tricep corda 3 15 15 11*10*10 2 min rest

DIA 2-Pull SETS REPS PESO CADÊNCIA TEMPO DE DESCANSO

SETS REPS PESO RPE RIR
Deadlift 3 5 150 ~6*7?*7 4 min rest
Remada pega pronada 3 8 90 7*9*9 2 min rest
Lat pull down pega pronada 3 10 75 ez*~7*10 1 min rest
Bicep martelo 3 12 14 ez*~7*10 1 min rest
Bicep curl polia 2 12 45 10*10 2 min rest
Leg curl 3 10 45 ez*8*10 1 min rest

DIA 3-leg SETS REPS PESO CADÊNCIA TEMPO DE DESCANSO

SETS REPS PESO RPE RIR
Squat 3 5 132.5 9*9*9 5 min rest
Leg press 3 10 140 ~5*5*5 2 min rest
Hip thurst 3 10 120 ez*ez*ez 1 min rest
Single leg glute bridge 3 15 bw+10 ~5*5*5 1 min rest
Single Leg extension 2 12 50 40-45kg ez*ez 1 min rest
Back raises 3 12 bw+20 ez*ez*5 1 min rest

DIA 4-push SETS REPS PESO CADÊNCIA TEMPO DE DESCANSO

SETS REPS PESO RPE RIR
Ohp 3 6 62.5 9*9*10 3 min rest
Cgbp 3 8 87.5 90kg 9*9*9,5 5 min rest
lateral raise polia uni 3 10 15 10*(6*~7 com 10 kg)
90 sec rest
Supino inclinado db 3 11 28 ~5*7*11 2 min rest
Dips 3 12 bw+22 ez*6*~7 2 min rest
Tricep corda acima da cabeça 3 12 25 20kg ez*8*10 1 min rest

DIA 5-Pull SETS REPS PESO CADÊNCIA TEMPO DE DESCANSO

SETS REPS PESO RPE RIR
Rdl 3 8 112.5 ez*ez*ez 1 min rest
Elevações 3 8 bw+8 10*10*11 3 min rest
Remada pega supinada maquina 3 12 60 ~7*10*10 90 sec rest
Bicep curl barra pequena 3 10 b+17.5 b+20kg ~6*8*8 90 sec rest
bicep spider banco 2 12 9 ~8*8 90 sec rest
Leg curl vertical 3 15 50 ez*ez*~7 90 sec rest

DIA 6-leg SETS REPS PESO CADÊNCIA TEMPO DE DESCANSO

SETS REPS PESO RPE RIR
Sumo dl 3 5 150 ez*ez*~5? 3 min rest
High bar squat 3 7 117.5 9*10*10 4 min rest
Glute bridge 2 10 130 ez*ez 1 min rest
Single leg press 3 8 80 10*10 3 min rest
Pistol squat trx 2 ,max bw 8*8
Back raises 3 15 bw+20 10*10*12