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PROJETO VERO 2013/2014

COSTAS + OMBROS
PUXADOR FRONTAL ABERTO >>>>>>>
PUXADOR FRONTAL FECHADO>>>>>>

4X

REMADA CAVALINHO ABERTA>>>>>>

12 10 8 6

REMADA UNILATERAL>>>>>>>>>>>>
LOMBAR>>>>>>>>>>>>>>>>>>>>>>>

4 X 20

DESENVOLVIMENTO ATRS>>>>>>>>

4X

DESENVOLVIMENTO COM HALTERES>

12 10 8 6

LATERAL>>>>>>>>>>>>>>>>>>>>>>>

4 X 8 + 15

REMADA ALTA>>>>>>>>>>>>>>>>>>

4 X 10

ENCOLHIMENTO>>>>>>>>>>>>>>>>

4 X 15

PEITO + TRICEPS
SUPINO RETO>>>>>>>>>>>>>>>>>>
ENCLINADO COM HALTERES>>>>>>
SUPINO DECLINADO>>>>>>>>>>>>

4X
12 10 8 6

CRUCIFIXO>>>>>>>>>>>>>>>>>>>

TRICEPS TESTA>>>>>>>>>>>>>>>

4X

TRICEPS MERGULHO>>>>>>>>>>

12 10 8 6

TRICEPS CORDA>>>>>>>>>>>>>

4 X 10

PERNAS + BICEPS
LEG PRESS 45>>>>>>>>>>>>

4 X 12

AGACHAMENTO LIVRE>>>>>

4 X 10

CADEIRA EXTENSORA>>>>>>

4 X 8 + 15

MESA FLEXORA>>>>>>>>>>

4 X 8 + 15

FLEXORA EM P>>>>>>>>>>

4 X 10

FLEXORA GLUTEO>>>>>>>>

4 X 10

ROSCA DIRETA>>>>>>>>>>>

4X

ROSCA 45>>>>>>>>>>>>>>
ROSCA SCOOTH C/ BARRA>>

12 10 8 6