Full Body A

Leg press

3×8-12 · último: 40kg×15

pernas
1
kg
×
reps
2
kg
×
reps
3
kg
×
reps

Mesa flexora

3×10-12

pernas
1
kg
×
reps
2
kg
×
reps
3
kg
×
reps

Crossover polia baixa→cima

3×10-12

empurrar
1
kg
×
reps
2
kg
×
reps
3
kg
×
reps

Remada unilateral

3×10-12 · cada lado · último: 20kg×12

puxar
1
kg
×
reps
2
kg
×
reps
3
kg
×
reps

Bíceps unilateral banco Scott

3×10-12 · cada lado

braço
1
kg
×
reps
2
kg
×
reps
3
kg
×
reps

Prancha

3×30-45s

core
1
kg
×
reps
2
kg
×
reps
3
kg
×
reps

Sobre o treino

min