F�rias--------

Monday - Legs & Booty

----- Legs
- Single leg curl (12,5kg)(4x8)
- Single Leg extencion (10kg) (4x8)
- Legpress (60kg+60kg)
.sumo (3x12)
.narrow (3x12)
- Toe raises
.both legs (30kg) (3x10)

----- Booty
- Deadlift (15kg+15kg) (4x12)
- Split Squat (7,5kg dumbel) (4x10)
- Hiptrust (45kg) (4x12)
- Abductor (35kg) (4x12)
- Adductor (30kg) (3x12)
- Donkey kicks (10kg) (4x10)

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Tuesday - Back & Arms
-----Back
- Wide grip lat pull downs (30kg) (3x10)
- Underhand lat pull downs (25kg) (3x10)
- Dumbell row (10kg) (4x10)
- Seated Rows (4x12)
.wide grip w/ bar (30kg)
.close grip (35kg)
- Reverse fly (3 kg) (4x8)
- Face pulls (15kg) (4x10)

-----Biceps
- Bicep curl
. single arm (4x6)(6kg)
. curl to hammer w/no rest (4x8) (5kg)

-----Triceps
- Tricep extencion (15kg) (3x15)
- Skull crusher (5kg) (3x10)

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Wednesday - Shoulders, Chest & Booty

-----Shoulders
- Overhead Press w/ bar (8kg) (3x10)
- Lateral raises (4kg) (3x10)
- Front raises (4kg) (3x10)
- Dumbbell press (4kg) (3x10)
- Shoulder Press (5kg) (3x10)

-----Chest
- Chest fly (4kg) (3x10)
- Chest Press (5kg) (3x10)
----- Booty
- Squat (30kg+15kg)
. pulse (3x12)
- Deadlift (15kg+15kg) (4x12)
- Split Squat (7,5kg dumbel) (4x10)
- Hiptrust (45kg) (4x12)
- Abductor (35kg) (4x12)
- Adductor (30kg) (3x12)
- Donkey kicks (10kg) (4x10)
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Thursday - Strech & cardio
-Cardio (30min)
-SGA

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Friday - Abs & cardio
-----Abs
- Plank (30sc x 2)
- Crunch (3x20)
- Leg drop (3x15)
- Leg extension to crunch (3x10)
- Cardio (20min)

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Saturday - Back & Legs
-----Back
- Wide grip lat pull downs (30kg) (3x10)
- Underhand lat pull downs (25kg) (3x10)
- Dumbell row (10kg) (4x10)
- Seated Rows (4x12)
.wide grip w/ bar (30kg)
.close grip (35kg)
- Reverse fly (3 kg) (4x8)
- Face pulls (15kg) (4x10)

----- Legs
- Single leg curl (12,5kg)(4x8)
- Single Leg extencion (10kg) (4x8)
- Legpress (60kg+60kg)
.sumo (3x12)
.narrow (3x12)
- Toe raises
.both legs (30kg) (3x10)
----------------------------------------------------------------
Sunday - Rest day

------------------------------- 2� semestre--------------------------------------
Monday - Abs
-----Abs
- Plank (30sc x 3)
- Crunch (4x30)
- Leg drop (3x20)
- Leg extension to crunch (3x10)
- Heel touches (2x50)
- Feet touches (3x20)
----IIT
- Burpees (3x15)
- Bicicle (5x30)
Tuesday - Legs & Booty
----- Legs
- Single leg curl (12,5kg)(4x8)
- Single Leg extencion (10kg) (4x8)
- Legpress (60kg+60kg)
.sumo (3x12)
.narrow (3x12)
- Toe raises
.both legs (30kg) (3x10)

----- Booty
- Deadlift (15kg+15kg) (4x12)
- Split Squat (7,5kg dumbel) (4x10)
- Hiptrust (45kg) (4x12)
- Abductor (35kg) (4x12)
- Adductor (30kg) (3x12)
- Donkey kicks (10kg) (4x10)

----------------------------------------------------------------
Wednesday - Back & Arms
-----Back
- Wide grip lat pull downs (30kg) (3x10)
- Underhand lat pull downs (25kg) (3x10)
- Dumbell row (10kg) (4x10)
- Seated Rows (4x12)
.wide grip w/ bar (30kg)
.close grip (35kg)
- Reverse fly (3 kg) (4x8)
- Face pulls (15kg) (4x10)

-----Biceps
- Bicep curl
. single arm (4x6)(6kg)
. curl to hammer w/no rest (4x8) (5kg)

-----Triceps
- Tricep extencion (15kg) (3x15)
- Skull crusher (5kg) (3x10)

----------------------------------------------------------------
Thursday - Shoulders, Chest & Booty

-----Shoulders
- Overhead Press w/ bar (8kg) (3x10)
- Lateral raises (4kg) (3x10)
- Front raises (4kg) (3x10)
- Dumbbell press (4kg) (3x10)
- Shoulder Press (5kg) (3x10)

-----Chest
- Chest fly (4kg) (3x10)
- Chest Press (5kg) (3x10)

----- Booty
- Squat (30kg+15kg)
. pulse (3x12)
- Deadlift (15kg+15kg) (4x12)
- Split Squat (7,5kg dumbel) (4x10)
- Hiptrust (45kg) (4x12)
- Abductor (35kg) (4x12)
- Adductor (30kg) (3x12)
- Donkey kicks (10kg) (4x10)

----------------------------------------------------------------
Friday -Rest day
----------------------------------------------------------------
Saturday - Back & Legs
-----Back
- Wide grip lat pull downs (30kg) (3x10)
- Underhand lat pull downs (25kg) (3x10)
- Dumbell row (10kg) (4x10)
- Seated Rows (4x12)
.wide grip w/ bar (30kg)
.close grip (35kg)
- Reverse fly (3 kg) (4x8)
- Face pulls (15kg) (4x10)

----- Legs
- Single leg curl (12,5kg)(4x8)
- Single Leg extencion (10kg) (4x8)
- Legpress (60kg+60kg)
.sumo (3x12)
.narrow (3x12)
- Toe raises
.both legs (30kg) (3x10)
----------------------------------------------------------------
Sunday - Rest day