1ª Treino – A
● Elliptical Machine Walk
Séries: 10'
● Lever Chest Press
Séries: 15/12/12
Descanso: 45''
● Lever Seated Fly
Séries: 15/12/12
Descanso: 45''
● Dumbbell Seated Shoulder Press
Séries: 3x 15
Descanso: 45''
● Cable Pushdown (with rope attachment)
Séries: 3x 15
Descanso: 45''
● Cable-Triceps Pushdown (V-bar)
Séries: 3x 15
Descanso: 45''
● Lying Leg Raise
Séries: 3x 15
Descanso: 30''
● Crunch (arms on chest)
Séries: 3x 20
Descanso: 30''
● Walking on Treadmill
Séries: 30'