1º Treino – Plano C
● Elliptical Machine Walk
Informações: 10 min
● Sled 45├╕ Leg Press (Side POV)
Séries: 3x 12/10/8
Descanso: 60''
● Dumbbell Split Squat
Séries: 3x 12/10/8
Descanso: 60''
● Lever Leg Extension
Séries: 3x 12/10/8
Descanso: 60''
● Lever Lying Leg Curl
Séries: 3x 12/10/8
Descanso: 60''
● Lever Seated Hip Abduction
Séries: 3x 12/10/8
Descanso: 60''
● Lever Seated Hip Adduction
Séries: 3x 12/10/8
Descanso: 60''
● Lever Seated Calf Raise (plate loaded)
Séries: 3x 20/15/12
Descanso: 60''
● Dumbbell Incline Shoulders Press
Séries: 3x 12/10/8
Descanso: 60''
● Dumbbell Standing Alternate Raise
Séries: 3x 12/10/8
Descanso: 30''
● Lever Seated Reverse Fly
Séries: 3x 12/10/8
Descanso: 60''
● Air Twisting Crunch
Séries: 3x 20
Descanso: 30''
● Kettlebell Russian Twist
Séries: 3x 20
Descanso: 30''