1º Treino – Plano A
● Walking on Treadmill
Informações: 10 min
● Barbell Bench Press
Séries: 3x 12/10/8
Descanso: 60''
● Barbell Incline Bench Press
Séries: 3x 12/10/8
Descanso: 60''
● Lever Seated Fly
Séries: 3x 12/10/8
Descanso: 60''
● Cable Standing Fly
Séries: 3x 12/10/8
Descanso: 60''
● Barbell Curl
Séries: 3x 12/10/8
Descanso: 60''
● Dumbbell Alternate Hammer Preacher Curl
Séries: 3x 12/10/8
Descanso: 60''
● EZ Barbell Close Grip Preacher Curl
Séries: 3x 12/10/8
Descanso: 60''
● Lying Leg Raise
Séries: 3x 20
Descanso: 30''
● Crunch (on bench)
Séries: 3x 20
Descanso: 30''