Caveira Strength System

Bloco Building Week 3

Atleta DOG

Day 1 Sets Reps RPE Weight

warm-up
Goodmornin
g 3 15 4-5
SuperMan 2 15
Bird dogs 2 15

low bar squat

Bulgarian 3 8 6
Squat 3 10 7
RDL Barra 3 10 7
Ab roller 3

Day 2
Day 2 Sets Reps RPE Weight
Warm-up
Retração
esca 3 15
Esfinge 3 30s
Cat camel 3 15
Treino 1 do
dia
Pause Bench 1 1 6
3 7$ 7
DB row 3 12 7
Facepulls 3 12 7
Lat pulldown 3 12 7

Treino 2 do dia
Bench DB 4 10 6
Press incli m 4 12 6
Elevação later 5 10 7
Remada alta 4 8 6
Tríceps corda 6 10 7
Rosca direta 4 8 6
 Day 3
Movement Sets Reps RPE Weight
Warm-up
Hiperextens
ão 3 10
Bird dogs
Glúteo 3 15
lateral 3 3mt

Conven DL 3 7 7
BB row 3 10 7
Remada peg neutra 4 12 6

Farmer plate 3 30 secs

Movement Sets Reps RPE Weight

Warm-up
Goodmornin
g
Retração 3 10 5
esc 3 15
Num walks 3 3mt

Low bar
squat 4 5 7
Bench
Bulgarian 4 6 7
DB Squat
shoulder 3 12 6
press 3 12 6