GLUTE DAY

1. Hip thrust

2. RDL

3. Bulgarian split squat with

4. Step up

5. kickback

6. Glute Hyperextension

LEG DAY

1. Sumo Squat

2. Hip thurst

3. Prensa

4. Leg extension

5. Leg Curl

6. Sumo squat

BACK DAY
(escolher 6)

1. Seated machine pull down

2. serrote
3. lat pull down
4. cable row
5. remada com barra
6. remada na barra em T
7. pull up com elastico
8. machine row

CHEST AND SHOULDERS DAY

1. BARBELL BENCH PRESS

2. DUMBELL SHOULDER PRESS
3. CABLE LATERAL RAISE
4. DUMBBELL CHEST PRESS
 5. LATERAL RAISE
6. ELEVACAO FRONTAL
7. MACHINE CHEST PRESS
8. PLATED FRONT RAISE
9. CRUCIFICO NO BANCO
10. CRUCUFUXO NO APARELHO
11. PULLOVER
12. DESENVOLVIMENTO OMBRO MAQ
13. ARNOLD

ARMS

BICEP
ROSCA ALTERNADA
ROSCA MARTELO
ROSCA DIRETA POLIA
ROSCA SCOTT EM BARRA

TRICEP
PUXADA TRICEP
PUXAD TRICEP CORDA
BENCH DIP
EXTENSAO TRICEP COM HALTER

CHEST

Aberturas com halter

Supino com halter
supino inclinado com halter
chest press pega inferior
crucifixo
tricep corda