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    Alex Ferreira Da Silva
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    35 views2 pages

    Layout

    Uploaded by

    Alex Ferreira Da Silva

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 2

    Fase: Aumento de Massa

    Semanas: 1-4
    Início: 01/01/2013
    Término: 31/01/2013

    Segunda-Feira Reps. 8/6/2012

    Supino
    Declinado

    Cruficixo Inclinado

    Puley Frente c/
    Trinângulo

    Remada no Smith

    1/2 Desenv. No Smith

    Elevação Lateral no
    Crossover

    Encolhimento de
    Ombro c/ Barra

    Elevação de Pernas

    Abdomen Obliquo

    Abdomen Obliquo

    Abdomen Obliquo

    Abdomen Obliquo

    Abdomen Obliquo

    aleferds@ig.com.br
    +55 11 99664-9824
    Semana 1:

    Semana 2:
    Nutrição

    Semana 3:

    Semana 4:

    Semana 1:

    Semana 2:
    Suplementação

    Semana 3:

    Semana 4:
    Observações Gerais

    aleferds@ig.com.br
    +55 11 99664-9824

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