A B MEV

biceps 4 5 8
triceps 4 4 6
costas 19 19 10
peito 10 9 10
quads 11 11 8
posterior 11 11 6
gluteos 6 6 0
side delt 5 5 8
rear delt 4 4 8
traps 3 3 8
panturrilha 14 14 8
Semana 1 30/08
SEGUNDA - Push + Quads Sets
Incline Press (Smith) 1x 8-10 / 1x 15 + 1RP
Crossover 2x 12-15
Press Around 1x 15 + 4RP
Elevação Y 2x 15-20
Remada alta 1x15 + 4RP
Triceps testa na polia 1x15 + 4RP
Panturrilha Leg 45º 1x6-9 / 1x9-12 / 1x12-15 + 3ds
Agachamento livre 1x 8-10 / 1x 12-15
Bulgarian Split Squat 2x 15
Banded Leg extension 2x 15
Adutora + Panturrilha extensão 1x6-9 / 1x9-12 / 1x12-15

QUARTA - Hams + Back Sets

Stiff 1x6 1x8 1x10 1x12
Cadeira flexora 1x 15 + 4RP
Kas glute bridge (smith) + Adutora (bands preta) 1x6-9 / 1x9-12 / 1x12-15
Panturrilha Smith 1x 15 + 4RP
Panturrilha sentado 1x 15 + 4RP
Iliac lat 1x6-9 / 1x9-12 / 1x12-15 + 2ds
Remada maquina (baixa) 1x6-9 / 1x9-12 / 1x12-15 + 2ds
Assisted Chin 1x 15 + 4RP
Rear delt 1x 15 + 4RP
Rosca scott 2x 15
Incline cable curl 1x 15 + 3RP
Abd corda 3x12-15

SEXTA - Push + Quads Sets

Fly no banco 90 na polia 1x 10 / 1x 15 + 1RP
Supino maquina 1x6-9 / 1x9-12 / 1x12-15 + 2ds
Desenvolvimento 1x15 + 2RP
N1 lateral raises 2x 20
JM Press 1x6-9 / 1x9-12 / 1x12-15
Panturrilha Leg 45º 1x6-9 / 1x9-12 / 1x12-15 + 3ds
Leg extension 2x 12-15
Narrow Leg press 45 3x 20
Adutora + Extensao pantu 1x6-9 / 1x9-12 / 1x12-15
Leg raises 3x12-15

SÁBADO - Hams + Back Sets/reps

Mesa flexora 1x6-9 / 1x9-12 / 1x12-15
RDL com halter 1x 6-9 / 1x10-12 / 1x12-15 +
Hiperextensão (Barra) + Kickback 1x6-9 / 1x9-12 / 1x12-15
Assisted Chin 1x6-9 / 1x9-12 / 1x12-15 + 2ds
Remada (Upper back) 1x6-9 / 1x9-12 / 1x12-15 + 2ds
N1 Pull apart 1x6-9 / 1x9-12 / 1x12-15 + 2ds
Encolhimento + Crucifixo inverso 1x6-9 / 1x9-12 / 1x12-15 + 2ds
Biceps (Maquina) 1x 15 + 1RP
Incline cable curl 1x 15 + 4RP
Abdominal (Corda) 1x6-9 / 1x9-12 / 1x12-15
 Semana 3
1 2 3 4 SEGUNDA - Push + Quads
10x 80kg 12x 70kg Incline Press (Smith)
20x 8,75 18x 8,75 Crossover
20x 5,75 Assisted Dip
18x 5,75 15x 5,75 Elevação Y
16x 21 Remada alta
15x 33 Cable Bent-over Triceps Extension
Panturrilha Leg 45º
10x 70 12x 60 Agachamento livre
15x 20kg 15x 20kg Bulgarian Split Squat
12x 65 12x 65 Leg extension
9x 90 / 9x 90 9x 82,5 / 12x 87,5 5x 72,5 Adutora + Panturrilha extensão

1 2 3 4 QUARTA - Hams + Back

6x 90 8x 80 10x 60 12x 50 Stiff
15x 55 Cadeira flexora
9x 85 / 12 12x 75 / 10 15x 65 / 8 Kas glute bridge (smith) + Adutora
15x 65 Panturrilha Smith
15x 45 Panturrilha sentado
9x 22 12x 21,25 15x 16, 25 Iliac lat
9x 70 12x 65 15x 60 Remada maquina (baixa)
15x 61 Assisted Chin
15x 47,5 Rear delt
16x 21 15x 21 Rosca scott
6.25 Incline cable curl
15x 29 20x 29 19x 29 Abd

1 2 3 4 SEXTA - Push + Quads

Fly no banco 90 na polia
Supino maquina
Desenvolvimento
N1 lateral raises
JM Press
Panturrilha Leg 45º
Leg extension
Narrow Leg press 45
Adutora + Extensao pantu
Leg raises

1 2 3 4 SÁBADO - Hams + Back

Mesa flexora
RDL com halter
Hiperextensão (Barra) + Kickback
Assisted Chin
Remada (Upper back)
N1 Pull apart
Encolhimento + Crucifixo inverso
Biceps (Maquina)
Incline cable curl
Abdominal (Corda)
Sets 1 2 3 4
1x 8-10 / 1x 15 + 1RP
2x 12-15
1x 15 + 4RP
2x 15-20
1x15 + 4RP
1x15 + 4RP
1x6-9 / 1x9-12 / 1x12-15 + 3ds
1x 8-10 / 1x 12-15
2x 15
2x 15
1x6-9 / 1x9-12 / 1x12-15

Sets 1 2 3 4
1x6 1x8 1x10 1x12
1x 15 + 4RP
1x6-9 / 1x9-12 / 1x12-15
1x 15 + 4RP
1x 15 + 4RP
1x6-9 / 1x9-12 / 1x12-15 + 2ds
1x6-9 / 1x9-12 / 1x12-15 + 2ds
1x 15 + 4RP
1x 15 + 4RP
2x 15
1x 15 + 3RP
3x12-15

Sets 1 2 3 4
1x 10 / 1x 15 + 1RP
1x6-9 / 1x9-12 / 1x12-15 + 2ds
1x15 + 2RP
2x 20
1x6-9 / 1x9-12 / 1x12-15
1x6-9 / 1x9-12 / 1x12-15 + 3ds
2x 12-15
3x 20
1x6-9 / 1x9-12 / 1x12-15
3x12-15

Sets/reps 1 2 3 4
1x6-9 / 1x9-12 / 1x12-15
1x 6-9 / 1x10-12 / 1x12-15 +
1x6-9 / 1x9-12 / 1x12-15
1x6-9 / 1x9-12 / 1x12-15 + 2ds
1x6-9 / 1x9-12 / 1x12-15 + 2ds
1x6-9 / 1x9-12 / 1x12-15 + 2ds
1x6-9 / 1x9-12 / 1x12-15 + 2ds
1x 15 + 1RP
1x 15 + 4RP
1x6-9 / 1x9-12 / 1x12-15
Semana 5
SEGUNDA - Push + Quads Sets 1 2
Incline Press (Smith) 1x 8-10 / 1x 15 + 1RP
Crossover 2x 12-15
Assisted Dip 1x 15 + 4RP
Elevação Y 2x 15-20
Remada alta 1x15 + 4RP
Cable Bent-over Triceps Extension 1x15 + 4RP
Panturrilha Leg 45º 1x6-9 / 1x9-12 / 1x12-15 + 3ds
Agachamento livre 1x 8-10 / 1x 12-15
Bulgarian Split Squat 2x 15
Leg extension 2x 15
Adutora + Panturrilha extensão 1x6-9 / 1x9-12 / 1x12-15

QUARTA - Hams + Back Sets 1 2

Stiff 1x6 1x8 1x10 1x12
Cadeira flexora 1x 15 + 4RP
Kas glute bridge (smith) + Adutora 1x6-9 / 1x9-12 / 1x12-15
Panturrilha Smith 1x 15 + 4RP
Panturrilha sentado 1x 15 + 4RP
Iliac lat 1x6-9 / 1x9-12 / 1x12-15 + 2ds
Remada maquina (baixa) 1x6-9 / 1x9-12 / 1x12-15 + 2ds
Assisted Chin 1x 15 + 4RP
Rear delt 1x 15 + 4RP
Rosca scott 2x 15
Incline cable curl 1x 15 + 3RP
Abd 3x12-15

SEXTA - Push + Quads Sets 1 2

Fly no banco 90 na polia 1x 10 / 1x 15 + 1RP
Supino maquina 1x6-9 / 1x9-12 / 1x12-15 + 2ds
Desenvolvimento 1x15 + 2RP
N1 lateral raises 2x 20
JM Press 1x6-9 / 1x9-12 / 1x12-15
Panturrilha Leg 45º 1x6-9 / 1x9-12 / 1x12-15 + 3ds
Leg extension 2x 12-15
Narrow Leg press 45 3x 20
Adutora + Extensao pantu 1x6-9 / 1x9-12 / 1x12-15
Leg raises 3x12-15

SÁBADO - Hams + Back Sets/reps 1 2

Mesa flexora 1x6-9 / 1x9-12 / 1x12-15
RDL com halter 1x 6-9 / 1x10-12 / 1x12-15 +
Hiperextensão (Barra) + Kickback 1x6-9 / 1x9-12 / 1x12-15
Assisted Chin 1x6-9 / 1x9-12 / 1x12-15 + 2ds
Remada (Upper back) 1x6-9 / 1x9-12 / 1x12-15 + 2ds
N1 Pull apart 1x6-9 / 1x9-12 / 1x12-15 + 2ds
Encolhimento + Crucifixo inverso 1x6-9 / 1x9-12 / 1x12-15 + 2ds
Biceps (Maquina) 1x 15 + 1RP
Incline cable curl 1x 15 + 4RP
Abdominal (Corda) 1x6-9 / 1x9-12 / 1x12-15
 Semana 7
3 4 SEGUNDA - Push + Quads Sets
Incline Press (Smith) 1x 8-10 / 1x 15 + 1RP
Crossover 2x 12-15
Assisted Dip 1x 15 + 4RP
Elevação Y 2x 15-20
Remada alta 1x15 + 4RP
Cable Bent-over Triceps Extension 1x15 + 4RP
Panturrilha Leg 45º 1x6-9 / 1x9-12 / 1x12-15 + 3ds
Agachamento livre 1x 8-10 / 1x 12-15
Bulgarian Split Squat 2x 15
Leg extension 2x 15
Adutora + Panturrilha extensão 1x6-9 / 1x9-12 / 1x12-15

3 4 QUARTA - Hams + Back Sets

Stiff 1x6 1x8 1x10 1x12
Cadeira flexora 1x 15 + 4RP
Kas glute bridge (smith) + Adutora 1x6-9 / 1x9-12 / 1x12-15
Panturrilha Smith 1x 15 + 4RP
Panturrilha sentado 1x 15 + 4RP
Iliac lat 1x6-9 / 1x9-12 / 1x12-15 + 2ds
Remada maquina (baixa) 1x6-9 / 1x9-12 / 1x12-15 + 2ds
Assisted Chin 1x 15 + 4RP
Rear delt 1x 15 + 4RP
Rosca scott 2x 15
Incline cable curl 1x 15 + 3RP
Abd 3x12-15

3 4 SEXTA - Push + Quads Sets

Fly no banco 90 na polia 1x 10 / 1x 15 + 1RP
Supino maquina 1x6-9 / 1x9-12 / 1x12-15 + 2ds
Desenvolvimento 1x15 + 2RP
N1 lateral raises 2x 20
JM Press 1x6-9 / 1x9-12 / 1x12-15
Panturrilha Leg 45º 1x6-9 / 1x9-12 / 1x12-15 + 3ds
Leg extension 2x 12-15
Narrow Leg press 45 3x 20
Adutora + Extensao pantu 1x6-9 / 1x9-12 / 1x12-15
Leg raises 3x12-15

3 4 SÁBADO - Hams + Back Sets/reps

Mesa flexora 1x6-9 / 1x9-12 / 1x12-15
RDL com halter 1x 6-9 / 1x10-12 / 1x12-15 +
Hiperextensão (Barra) + Kickback 1x6-9 / 1x9-12 / 1x12-15
Assisted Chin 1x6-9 / 1x9-12 / 1x12-15 + 2ds
Remada (Upper back) 1x6-9 / 1x9-12 / 1x12-15 + 2ds
N1 Pull apart 1x6-9 / 1x9-12 / 1x12-15 + 2ds
Encolhimento + Crucifixo inverso 1x6-9 / 1x9-12 / 1x12-15 + 2ds
Biceps (Maquina) 1x 15 + 1RP
Incline cable curl 1x 15 + 4RP
Abdominal (Corda) 1x6-9 / 1x9-12 / 1x12-15
1 2 3 4

1 2 3 4

1 2 3 4

1 2 3 4
Semana 2
SEGUNDA - Push + Quads Sets/reps 1 2
Incline Press (Smith) 1x 10 / 1x 15 + 1RP
Crossover 2x 15
Maquina Paralela 1x15 + 4RP
Remada alta 1x15 + 4RP
Elevacao lateral kettlebell 2x 15
Triceps cross extension N1 1x15 + 4RP
Rosca alternada (halter) 1x15 + 4RP
Panturilha Smith 1x6-9 / 1x9-12 / 1x12-15 + 3ds
Leg extension 1x15 / 1x15 + 2ds
Reverse Band Leg Press 2x 15
Avanço 2x 12-15
Adutora + Extensao pantu 1x6-9 / 1x9-12 / 1x12-15
Leg Raises 1x6-9 / 1x9-12 / 1x12-15

QUARTA - Hams + Back Sets/reps 1 2

Stiff 1x6 1x8 1x10 1x12
Cadeira flexora 1x 15 + 4RP
Kas glute bridge (smith) + Adutora 1x6-9 / 1x9-12 / 1x 12-15
Panturrilha Smith 1x15 + 3RP
Panturrilha sentado 1x15 + 3RP
Chest supported pulldown N1 1x6-9 / 1x9-12 / 1x12-15 + 2ds
Cable low row (unilateral) 1x6-9 / 1x9-12 / 1x12-15 + 2ds
Straight Arm Pulldown 1x 15 + 4RP
Crucifixo inverso (Maquina) 1x 15 + 4RP
Biceps (Maquina) 1x 12 / 1x 12 + 1RP
Incline cable curl 1x15 + 3RP
Abd (Corda) 3x12-15

SEXTA - Push + Quads Sets/reps 1 2

Panturrilha Leg 45º 1x6-9 / 1x9-12 / 1x12-15
Panturrilha Sentado 1x6-9 / 1x9-12 / 1x12-15
Leg extension 1x 12x-15 / 1x12-15 + 2ds
Leg press 45 (Pes juntos) 2x 12-15
Sled Hack Press (Pés juntos) 1x12-15 + 3ds
Floor Press 1x 8-10 / 1x15
Supino (maquina + bands) 1x15 + 4RP
Pec Dec (banco 5, mao 4) 1x15 + 4RP + Drop na ultima
Desenvolvimento 1x15 + 4RP
N1 lateral raises 1x15 / 1x 15 + 2RP
Pushdown Barra V 1x6-9 / 1x9-12 / 1x12-15 + 2ds
Leg raises 4x 20

SÁBADO - Hams + Back Sets/reps 1 2

Assisted Chin
Upper back row - Banco 3 apoio 6
Pull apart
Encolhimento + Crucifixo inverso (Halter)
Rosca direta (Barra W polia)
Mesa flexora
Flexora (unilateral)
Hiperextensão (Barra) + Kickback
Alongamento posterior/gluteo
1x6-9 / 1x9-12 / 1x12-15 + 2ds
1x6-9 / 1x9-12 / 1x12-15 + 2ds
1x6-9 / 1x9-12 / 1x12-15 + 2ds
1x6-9 / 1x9-12 / 1x12-15 + 2ds
1x 15 / 1x 15 + 1ds
1x6-9 / 1x9-12 / 1x12-15 + 2ds
1x6-9 / 1x9-12 / 1x12-15
1x6-9 / 1x9-12 / 1x12-15
60-90s
Abd (Bola) 3x12-15
 Semana 4
3 4 SEGUNDA - Push + Quads Sets/reps 1
Incline Press (Smith) 1x 10 / 1x 15 + 1RP
Crossover 2x 15
Maquina Paralela 1x15 + 4RP
Remada alta 1x15 + 4RP
Elevacao lateral kettlebell 2x 15
Triceps cross extension N1 1x15 + 4RP
Rosca alternada (halter) 1x15 + 4RP
Panturilha Smith 1x6-9 / 1x9-12 / 1x12-15 + 3ds
Leg extension 1x15 / 1x15 + 2ds
Reverse Band Leg Press 2x 15
Avanço 2x 12-15
Adutora + Extensao pantu 1x6-9 / 1x9-12 / 1x12-15
Leg Raises 1x6-9 / 1x9-12 / 1x12-15

3 4 QUARTA - Hams + Back Sets/reps 1

Stiff 1x6 1x8 1x10 1x12
Cadeira flexora 1x 15 + 4RP
Kas glute bridge (smith) + Adutora 1x6-9 / 1x9-12 / 1x 12-15
Panturrilha Smith 1x15 + 3RP
Panturrilha sentado 1x15 + 3RP
Chest supported pulldown N1 1x6-9 / 1x9-12 / 1x12-15 + 2ds
Cable low row (unilateral) 1x6-9 / 1x9-12 / 1x12-15 + 2ds
Straight Arm Pulldown 1x 15 + 4RP
Crucifixo inverso (Maquina) 1x 15 + 4RP
Biceps (Maquina) 1x 12 / 1x 12 + 1RP
Incline cable curl 1x15 + 3RP
Abd (Corda) 3x12-15

3 4 SEXTA - Push + Quads Sets/reps 1

Panturrilha Leg 45º 1x6-9 / 1x9-12 / 1x12-15
Panturrilha Sentado 1x6-9 / 1x9-12 / 1x12-15
Leg extension 1x 12x-15 / 1x12-15 + 2ds
Leg press 45 (Pes juntos) 2x 12-15
Sled Hack Press (Pés juntos) 1x12-15 + 3ds
Floor Press 1x 8-10 / 1x15
Supino (maquina + bands) 1x15 + 4RP
Pec Dec (banco 5, mao 4) 1x15 + 4RP + Drop na ultima
Desenvolvimento 1x15 + 4RP
N1 lateral raises 1x15 / 1x 15 + 2RP
Pushdown Barra V 1x6-9 / 1x9-12 / 1x12-15 + 2ds
Leg raises 4x 20

3 4 SÁBADO - Hams + Back Sets/reps 1

Assisted Chin
Upper back row - Banco 3 apoio 6
Pull apart
Encolhimento + Crucifixo inverso (Halter)
Rosca direta (Barra W polia)
Mesa flexora
Flexora (unilateral)
Hiperextensão (Barra) + Kickback
Alongamento posterior/gluteo
1x6-9 / 1x9-12 / 1x12-15 + 2ds
1x6-9 / 1x9-12 / 1x12-15 + 2ds
1x6-9 / 1x9-12 / 1x12-15 + 2ds
1x6-9 / 1x9-12 / 1x12-15 + 2ds
1x 15 / 1x 15 + 1ds
1x6-9 / 1x9-12 / 1x12-15 + 2ds
1x6-9 / 1x9-12 / 1x12-15
1x6-9 / 1x9-12 / 1x12-15
60-90s
Abd (Bola) 3x12-15
 Semana 6
2 3 4 SEGUNDA - Push + Quads
Incline Press (Smith)
Crossover
Maquina Paralela
Remada alta
Elevacao lateral kettlebell
Triceps cross extension N1
Rosca alternada (halter)
Panturilha Smith
Leg extension
Reverse Band Leg Press
Avanço
Adutora + Extensao pantu
Leg Raises

2 3 4 QUARTA - Hams + Back

Stiff
Cadeira flexora
Kas glute bridge (smith) + Adutora
Panturrilha Smith
Panturrilha sentado
Chest supported pulldown N1
Cable low row (unilateral)
Straight Arm Pulldown
Crucifixo inverso (Maquina)
Biceps (Maquina)
Incline cable curl
Abd (Corda)

2 3 4 SEXTA - Push + Quads

Panturrilha Leg 45º
Panturrilha Sentado
Leg extension
Leg press 45 (Pes juntos)
Sled Hack Press (Pés juntos)
Floor Press
Supino (maquina + bands)
Pec Dec (banco 5, mao 4)
Desenvolvimento
N1 lateral raises
Pushdown Barra V
Leg raises

2 3 4 SÁBADO - Hams + Back

Assisted Chin
Upper back row - Banco 3 apoio 6
Pull apart
Encolhimento + Crucifixo inverso (Halter)
Rosca direta (Barra W polia)
Mesa flexora
Flexora (unilateral)
Hiperextensão (Barra) + Kickback
Alongamento posterior/gluteo
Abd (Bola)
Sets/reps 1 2 3
1x 10 / 1x 15 + 1RP
2x 15
1x15 + 4RP
1x15 + 4RP
2x 15
1x15 + 4RP
1x15 + 4RP
1x6-9 / 1x9-12 / 1x12-15 + 3ds
1x15 / 1x15 + 2ds
2x 15
2x 12-15
1x6-9 / 1x9-12 / 1x12-15
1x6-9 / 1x9-12 / 1x12-15

Sets/reps 1 2 3
1x6 1x8 1x10 1x12
1x 15 + 4RP
1x6-9 / 1x9-12 / 1x 12-15
1x15 + 3RP
1x15 + 3RP
1x6-9 / 1x9-12 / 1x12-15 + 2ds
1x6-9 / 1x9-12 / 1x12-15 + 2ds
1x 15 + 4RP
1x 15 + 4RP
1x 12 / 1x 12 + 1RP
1x15 + 3RP
3x12-15

Sets/reps 1 2 3
1x6-9 / 1x9-12 / 1x12-15
1x6-9 / 1x9-12 / 1x12-15
1x 12x-15 / 1x12-15 + 2ds
2x 12-15
1x12-15 + 3ds
1x 8-10 / 1x15
1x15 + 4RP
1x15 + 4RP + Drop na ultima
1x15 + 4RP
1x15 / 1x 15 + 2RP
1x6-9 / 1x9-12 / 1x12-15 + 2ds
4x 20

Sets/reps 1 2 3
1x6-9 / 1x9-12 / 1x12-15 + 2ds
1x6-9 / 1x9-12 / 1x12-15 + 2ds
1x6-9 / 1x9-12 / 1x12-15 + 2ds
1x6-9 / 1x9-12 / 1x12-15 + 2ds
1x 15 / 1x 15 + 1ds
1x6-9 / 1x9-12 / 1x12-15 + 2ds
1x6-9 / 1x9-12 / 1x12-15
1x6-9 / 1x9-12 / 1x12-15
60-90s
3x12-15
 Semana 8
4 SEGUNDA - Push + Quads Sets/reps
Incline Press (Smith) 1x 10 / 1x 15 + 1RP
Crossover 2x 15
Maquina Paralela 1x15 + 4RP
Remada alta 1x15 + 4RP
Elevacao lateral kettlebell 2x 15
Triceps cross extension N1 1x15 + 4RP
Rosca alternada (halter) 1x15 + 4RP
Panturilha Smith 1x6-9 / 1x9-12 / 1x12-15 + 3ds
Leg extension 1x15 / 1x15 + 2ds
Reverse Band Leg Press 2x 15
Avanço 2x 12-15
Adutora + Extensao pantu 1x6-9 / 1x9-12 / 1x12-15
Leg Raises 1x6-9 / 1x9-12 / 1x12-15

4 QUARTA - Hams + Back Sets/reps

Stiff 1x6 1x8 1x10 1x12
Cadeira flexora 1x 15 + 4RP
Kas glute bridge (smith) + Adutora 1x6-9 / 1x9-12 / 1x 12-15
Panturrilha Smith 1x15 + 3RP
Panturrilha sentado 1x15 + 3RP
Chest supported pulldown N1 1x6-9 / 1x9-12 / 1x12-15 + 2ds
Cable low row (unilateral) 1x6-9 / 1x9-12 / 1x12-15 + 2ds
Straight Arm Pulldown 1x 15 + 4RP
Crucifixo inverso (Maquina) 1x 15 + 4RP
Biceps (Maquina) 1x 12 / 1x 12 + 1RP
Incline cable curl 1x15 + 3RP
Abd (Corda) 3x12-15

4 SEXTA - Push + Quads Sets/reps

Panturrilha Leg 45º 1x6-9 / 1x9-12 / 1x12-15
Panturrilha Sentado 1x6-9 / 1x9-12 / 1x12-15
Leg extension 1x 12x-15 / 1x12-15 + 2ds
Leg press 45 (Pes juntos) 2x 12-15
Sled Hack Press (Pés juntos) 1x12-15 + 3ds
Floor Press 1x 8-10 / 1x15
Supino (maquina + bands) 1x15 + 4RP
Pec Dec (banco 5, mao 4) 1x15 + 4RP + Drop na ultima
Desenvolvimento 1x15 + 4RP
N1 lateral raises 1x15 / 1x 15 + 2RP
Pushdown Barra V 1x6-9 / 1x9-12 / 1x12-15 + 2ds
Leg raises 4x 20

4 SÁBADO - Hams + Back Sets/reps

Assisted Chin
Upper back row - Banco 3 apoio 6
Pull apart
Encolhimento + Crucifixo inverso (Halter)
Rosca direta (Barra W polia)
Mesa flexora
Flexora (unilateral)
Hiperextensão (Barra) + Kickback
Alongamento posterior/gluteo
1x6-9 / 1x9-12 / 1x12-15 + 2ds
1x6-9 / 1x9-12 / 1x12-15 + 2ds
1x6-9 / 1x9-12 / 1x12-15 + 2ds
1x6-9 / 1x9-12 / 1x12-15 + 2ds
1x 15 / 1x 15 + 1ds
1x6-9 / 1x9-12 / 1x12-15 + 2ds
1x6-9 / 1x9-12 / 1x12-15
1x6-9 / 1x9-12 / 1x12-15
60-90s
Abd (Bola) 3x12-15
1 2 3 4

1 2 3 4

1 2 3 4

1 2 3 4