Professional Documents
Culture Documents
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Day 2
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Day 3
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Day 4
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Day 5
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Day 6
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e Tracker
Week 7 Week 8 Week 9 Week 10 Week 11 Week 12 Week 1 Week 2 Week 3
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Strength Tracker
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Week 12
https://youtu.be/Xnyx-xpjwzk?si=sbfQc8L0A3Y6mD1l
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TREINO MAIS PESADO QUE
Exercício Séries Repetições Descanso Peso
Elevação Pélvica 3 8-12 3-4 min
Dia 1
Dia 2
Dia 3
UE
Execução
https://youtu.be/Xnyx-xpjwzk?si=sbfQc8L0A3Y6mD1l
Note
Note
Muscle Group Exercise Sets Reps
Elevação Pélvica 3 8-12 3-4 min
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Rest (Seconds) Weight Total Reps Volume Note
x-xpjwzk?si=sbfQc8L0A3Y6mD1l #VALUE!
0
0
0
0
0
0
0
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Rest (Seconds) Weight Total Reps Volume Note
x-xpjwzk?si=sbfQc8L0A3Y6mD1l 0 #VALUE!
0 0
0 0
0 0
0 0
0 0
0 0
0 0
Day 1
Day 2
Day 3
Day 4
Day 5
Muscle Group Exercise Sets Reps
Day 6
Rest (Seconds) Weight Total Reps Volume Note
x-xpjwzk?si=sbfQc8L0A3Y6mD1l 0 #VALUE!
0 0
0 0
0 0
0 0
0 0
0 0
0 0
Day 1
Day 2
Day 3
Day 4
Day 5
Muscle Group Exercise Sets Reps
Day 6
Rest (Seconds) Weight Total Reps Volume Note
x-xpjwzk?si=sbfQc8L0A3Y6mD1l 0 #VALUE!
0 0
0 0
0 0
0 0
0 0
0 0
0 0
Day 1
Day 2
Day 3
Day 4
Day 5
Muscle Group Exercise Sets Reps
Day 6
Rest (Seconds) Weight Total Reps Volume Note
x-xpjwzk?si=sbfQc8L0A3Y6mD1l 0 #VALUE!
0 0
0 0
0 0
0 0
0 0
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0 0
Day 1
Day 2
Day 3
Day 4
Day 5
Muscle Group Exercise Sets Reps
Day 6
Rest (Seconds) Weight Total Reps Volume Note
x-xpjwzk?si=sbfQc8L0A3Y6mD1l 0 #VALUE!
0 0
0 0
0 0
0 0
0 0
0 0
0 0
Day 1
Day 2
Day 3
Day 4
Day 5
Muscle Group Exercise Sets Reps
Day 6
Rest (Seconds) Weight Total Reps Volume Note
x-xpjwzk?si=sbfQc8L0A3Y6mD1l 0 #VALUE!
0 0
0 0
0 0
0 0
0 0
0 0
0 0
Day 1
Day 2
Day 3
Day 4
Day 5
Muscle Group Exercise Sets Reps
Day 6
Rest (Seconds) Weight Total Reps Volume Note
x-xpjwzk?si=sbfQc8L0A3Y6mD1l 0 #VALUE!
0 0
0 0
0 0
0 0
0 0
0 0
0 0
Day 1
Day 2
Day 3
Day 4
Day 5
Muscle Group Exercise Sets Reps
Day 6
Rest (Seconds) Weight Total Reps Volume Note
x-xpjwzk?si=sbfQc8L0A3Y6mD1l 0 #VALUE!
0 0
0 0
0 0
0 0
0 0
0 0
0 0
Day 1
Day 2
Day 3
Day 4
Day 5
Muscle Group Exercise Sets Reps
Day 6
Rest (Seconds) Weight Total Reps Volume Note
x-xpjwzk?si=sbfQc8L0A3Y6mD1l 0 #VALUE!
0 0
0 0
0 0
0 0
0 0
0 0
0 0
Day 1
Day 2
Day 3
Day 4
Day 5
Muscle Group Exercise Sets Reps
Day 6
Rest (Seconds) Weight Total Reps Volume Note
x-xpjwzk?si=sbfQc8L0A3Y6mD1l 0 #VALUE!
0 0
0 0
0 0
0 0
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0 0
Day 1
Day 2
Day 3
Day 4
Day 5
Muscle Group Exercise Sets Reps
Day 6
Rest (Seconds) Weight Total Reps Volume Note
x-xpjwzk?si=sbfQc8L0A3Y6mD1l 0 #VALUE!
0 0
0 0
0 0
0 0
0 0
0 0
0 0