sem 1 sem 2

1) Back Squat 6 s x 10 - 12r 62 kg - 50 kg

2) RDL 4s x 10r 40 kg
3) Walking lunge 3s x 20r 35 kg
4) Leg Extentions 3s x 10r c/ 5 seg pausa 35 kg
5) Hammstring Curls 4s x 12r 25 - 30 kg
6) Calve raises 5s x 15r 30 - 40 kg
7) Unilateral CR 3s x 10r 10 - 15 kg

1) Front Squat 6s x 10 - 12r 40 kg

2) DL 4s x 10 - 12 r 50 kg
3) Hipthrust 4s x 15r c/ 10 seg pausa 40 kg
4) Sissy Squat 4s x 8- 10 r -
5) Hammstring Curl 4s x 8 r c/ 3 seg Excent 20 kg
6) Calve Raises 5s x 15r 30 - 40 kg
7) Seated Calve R 3s x 25r max

Quads 19
Hammstrings 16
Glutes 11
Calves 16
sem 3 sem 4 sem 5 sem 6
1) Pull ups 9s x 8 - 5r -
2) Barbell row 3s x 12r 45 kg
3) Ring dips 3s x 8r -
4) Bench press 3s x 10r 50 kg
5) Ring flex 3s x 5r -
6) Military press 3s x 6r 40kg
7) Reverse Grip BP 2s x 10r 30 kg
8) Hand work 6e x 30 rep x 3s -

1) Pull ups 5s x 4 - 5 rep 10 kg

2) OA Dumbell Row 3s x 12r 20 kg
3) Ring dips 5s x 4 - 5 rep 10 kg
4) Push ups 4sV x 10r
5) OA Dumbell Press 3s x 12r 20 - 30 kg
6) Hand work 6e x 30 rep x 3s
7) Barbell Row 3s x 15 - 20r 35 kg

Chest 21
Back 23