MUSCULAÇÃO 5X

TREINO B2
EXERCICIO ROUNDS REPS TECNIC
BENCH PRESS 6-8
PULL UP STRICT 6-8
BAND LATERAL RAISES + FRONT RAISES (NEUTRA) 6-8
ROSCA MARTELO ALTERNADA (CADA) 6-8
TRICEPS TESTA DB 6-8
CHEST FLY DB 6-8 CIRCUIT
3-6 ROUNDS
REMADA BAIXA PRONADA 6-8 O
REVERSE FLY DB 6-8
ROSCA ALTERNADA BANCO INCLINADO (CADA) 6-8
TRICEPS KICK BACK 6-8
T2B PROGRESSION BANDED 12-15
BIKE/ROW/WALK 3'
MUSCULAÇÃO 3X
TREINO A3
EXERCICIO ROUNDS REPS TECNIC
BACK SQUAT BANDED ABDUCTION 6-8
DECLINATED PUSH UP 6-8
BOX BACK EXTENSION PLATE (GLUTEO) 6-8
DB ROW BOX (CADA) 6-8
NORDIC CURL 6-8
CIRCUIT
REVERSE FLY DB 2-5 ROUNDS 6-8
O
SL HIP THRUST (CADA) 6-8
ROSCA MARTELO ALTERNADA (CADA) 6-8
SL CALF RAISES KB/DB (2 TEMPOS) (CADA) 6-8
LANDMINE OBLIQUE TWIST/ KB TWIST 20-30
BIKE / ROW / WALK 3'