Domingo Segunda Tera Quarta Quinta Sexta Sbado

2 Km - Walk 2 Km - Walk 2 Km - Walk 2 Km - Walk 2 Km - Walk

Alternate Hammer Curl 5 Squat 10 Dragon Flag 3 Curl (Barra) 5 Squat 10 Dragon Flag
Trceps 10 Clean/Press 5 Hang Knees Raises + Leg Raises 10 Trceps Kick Back 5 Clean/Press 5 Hang Knees Raises + Leg Raises
Dumbell Wide to Close 5 Alternate Renegate Row 5 Pull Throughs 10 Dumbell Wide to Close 5 Alternate Renegate Row 5 Pull Throughs
Zottman Curl 5 Walking Lunge 5 Leg Raises 15 Zottman Curl 5 Walking Lunge 5 Leg Raises
Skull Crusher 5 Bent Over 5 Windmill 5 Skull Crusher 5 Aparelho Ombro 5 Windmill
Diamont Push Up 10 Calves 10 Bar Roll Out 5 Body Up (Cot. Cho) 5 Calves 10 Bar Roll Out
Bench Press 10 Thor Hammer 5 Dead Lif 5 Bench Press 10 Thor Hammer 5 Dead Lif
Pull Up 5 Aparelho Ombro 5 Knees In 5 Pull Up 5 Standing T 5 Knees In
Chin Up 5 Chin Up 5

Domingo Segunda Tera Quarta Quinta Sexta Sbado

Abs/Lower Back/Legs Arms/Chest/Triceps Up Back/Shoulders Abs/Back/Legs Arms/Chest/Triceps Up Back/Shoulders
Leg Press 3x5 Pull Up 3x5 Standing T Bar Row 3x5 Leg Press 3x5 Pull Up 3x5 Standing T Bar Row 3x5
Calves 3x5 Chin Up 3x5 Remada 3x5 Calves 3x5 Chin Up 3x5 Remada 3x5
One Leg Press 3x5 Wide to Close 3x5 Military Press Sit 3x5 One Leg Press 3x5 Wide to Close 3x5 Military Press Sit 3x5
Abs Machine 3x5 Bench Press 3x5 Lateral Raise 3x5 Lower Back Machine 3x5 Bench Press 3x5 Lateral Raise 3x5
Lower Back Machine 3x5 Lying Triceps 3x5 Puxada Costas 3x5 Abs Levantando Peso 3x5 Lying Triceps 3x5 Puxada Costas 3x5
Abs Levantando Peso 3x5 Machine Bench Press 1 3x5 Renegate Row 3x5 Hanf Leg Raises 3x5 Machine Bench Press 1 3x5 Renegate Row 3x5
Levantamento Lateral 3x5 Machine Bench Press 2 3x5 Hang Windshell Wipers 3x5 Push Up Variation 3x5
Deadlif + Shoulders 3x5 Alternate Bceps 3x5 Hang Crunch Circles 3x5 Preacher Curl 3x5
3x5 Hope Triceps Press Down 3x5 Deadlif + Shoulders 3x5 Hope Triceps Press Down 3x5
 Qnt. Unid. Alimento Cal. Prot. gua
Caf
2 Fatias Po de Forma 120 3.4
1 Fatia Presunto 29 5
1 Fatia Queijo Mussarela 28 2.3
1 Copo (200ml) Ades Abacaxi 48 1.2
100 Gramas Yogurte Grego 152 4.9

Lanche
1 Unidade Banana 92 1.4

Almoo
320 Gramas Arroz Branco 300 12
1 Concha Feijo 136 8.2
200 Gramas Frango Grelhado 318 58

Lanche

Lanche

Jantar

Lance

Total 1223 96.4