MUSCULAÇÃO 5X

TREINO A1
EXERCICIO ROUNDS REPS TECNIC
BACK SQUAT 8-12
STIFF DB 8-12
SUMO DEADLIFT KB/DB DEFICIT 8-12
CALF RAISES 15-20
LEG EXTENSION (CADA) 3-6 ROUNDS
8-12 CIRCUIT
PRONE HAMSTRING CURL BANDED 8-12 O
HIP THRUST 8-12
SEATED CALF RAISES (CADA) 15-20
GHD SIT UP 15-20
3' BIKE/ROW/WALK 3'
MUSCULAÇÃO 4X
TREINO A1
EXERCICIO ROUNDS REPS TECNIC
BENCH PRESS DB 8-12
BACK SQUAT 8-12
PULL UP BANDED 8-12
CALF RAISES 15-20
SHOULDER PRESS 8-12
KB LEG EXTENSION 2-5 ROUNDS
8-12 CIRCUIT
CHEST FLY DB 8-12 O
SEATED CALF RAISES 15-20
REMADA BAIXA 8-12
GHD SIT UP 15-20
ARNOLD PRESS 8-12
3' BIKE/ROW/WALK 3'
MUSCULAÇÃO 3X
TREINO A1
EXERCICIO ROUNDS REPS TECNIC
FRONT SQUAT / GLOBET SQUAT
BENCH PRESS DB / PUSH UP
WALKING LUNGE DB / LUNGE DB
PULL UP / INVERTED ROW
LEG EXTENSION KB 15
CIRCUIT
ARNOLD PRESS DB 2-5 ROUNDS
O
HIP THRUST
ROSCA ALTERNADA DB
AGACHAMENTO SUMO KB DEFICIT
SIT UP PLATE 20-30
BIKE / ROW 3'-1'