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  • TREINOMARCO

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    João Pedro Andrade Fernandes
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    TREINOMARCO.xlsx

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    4 views3 pages

    TREINOMARCO

    Uploaded by

    João Pedro Andrade Fernandes

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 3

    TREINO MARÇO

    PUSH A
    PULL B
    LEG C
    DESCANSO
    PUSH A
    PULL B
    LEG C
    DESCANSO
    PUSH A
    PULL B
    LEG C
    DESCANSO
    PUSH A
    PULL B
    LEG C
    DESCANSO
    PUSH A
    PULL B
    LEG C
    DESCANSO
    PUSH A
    PULL B
    LEG C
    DESCANSO
    PUSH A
    PULL B
    LEG C
    DESCANSO
    PUSH A
    PULL B
    LEG C
    DESCANSO
    CARGAS

    PDC 8, PDU 9, RS 40 60, RC 35 55, TFT 12, TF 10, FP 40,CRUCF 8, RD 10\14\20, rs 12


    SUP 50 75, SINC 40 55, VOA 8, CROSS 5, DES 35 45,ELEV 12, ELPOL 3, TRIFRA 12 18, TRIP 9, TRICOR 7
    FLEX 12 18, MES 42 65, STIFF 40, AGA 40 60, AVA 14, EXTE 15 18, ABD 10, PANT SENT 20, PANT 7

    PDC 9, PDU 9, RS 40 60, RC 35 55, TFT 12, TF 10, FP 40,CRUCF 8, RD 10\14\20, rs 14


    SUP 50 80, SINC 40 55, VOA 9, CROSS 5, DES 35 50,ELEV 12, ELPOL 3, TRIFRA 12 18, TRIP 9, TRICOR 7
    FLEX 12 18, MES 42 65, STIFF 40, AGA 40 60, AVA 14, EXTE 15 18, ABD 10, PANT SENT 20, PANT 7

    PDC 9, PDU 9, RS 40 60, RC 35 55, TFT 12, TF 10, FP 40,CRUCF 8, RD 10\14\20, rs 14


    SUP 50 80, SINC 40 55, VOA 9, CROSS 5, DES 35 50,ELEV 12, ELPOL 3, TRIFRA 12 18, TRIP 9, TRICOR 7
    FLEX 12 18, MES 42 65, STIFF 50, AGA 40 70, AVA 14, EXTE 15 18, ABD 10, PANT SENT 20, PANT 7

    PDC 10, PDU 10, RS 45 60, RC 40 55, TFT 12, TF 10, FP 40,CRUCF 8, RD 10\14\20, rs 14
    SUP 50 80, SINC 40 55, VOA 9, CROSS 5, DES 35 50,ELEV 12, ELPOL 3, TRIFRA 12 18, TRIP 9, TRICOR 7
    FLEX 12 18, MES 42 65, STIFF 50, AGA 40 70, AVA 14, EXTE 15 18, ABD 10, PANT SENT 20, PANT 7

    SEM TREINO
    SEM TREINO
    SEM TREINO

    PDC 10, PDU 10, RS 45 60, RC 40 55, TFT 12, TF 10, FP 40,CRUCF 8, RD 10\14\20, rs 14
    SUP 50 80, SINC 40 55, VOA 9, CROSS 5, DES 35 50,ELEV 12, ELPOL 3, TRIFRA 12 18, TRIP 9, TRICOR 7
    FLEX 12 18, MES 42 65, STIFF 40, AGA 40 60, AVA 14, EXTE 15 18, ABD 10, PANT SENT 20, PANT 7

    PDC 11, PDU 10, RS 45 60, RC 40 55, TFT 12, TF 10, FP 40,CRUCF 8, RD 10\14\20, rs 14
    SUP 50 80, SINC 40 50, VOA 12, CROSS 5, DES 40 55,ELEV 14, ELPOL 3, TRIFRA 12 18, TRIP 9, TRICOR 7
    FLEX 12 18, MES 42 65, STIFF 40, AGA 40 60, AVA 14, EXTE 15 18, ABD 10, PANT SENT 20, PANT 7

    SEMTREINO
    SUP 50 80, SINC 40 50, VOA 12, CROSS 5, DES 40 55,ELEV 14, ELPOL 3, TRIFRA 12 18, TRIP 9, TRICOR 7
    FLEX 12 18, MES 42 65, STIFF 40, AGA 40 60, AVA 14, EXTE 15 18, ABD 10, PANT SENT 20, PANT 7
    EXTRAS GASTO CALOR DIETA

    898 OK
    929 OK
    1174 OK
    AEROBICO EM JEJUM 445 OK
    678 OK
    869 OK
    986 OK
    JIUJITSU 789 1200CAL
    589 OK
    765 OK
    1134 OK
    BEACH TENIS 678 OK
    972 OK
    769 OK
    675 OK
    OK
    CORRIDA 342 OK
    1450CAL
    CAMINHADA 234 OK
    LIVRE
    BEACH TENIS 1675 OK
    745 OK
    698 OK
    ABD 321 OK
    687 OK
    765 OK
    869 OK
    OK
    OK
    656 355CAL
    886

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