1º Treino – Plano C
● Elliptical Machine Walk
Informações: 10 min
● Lever Leg Extension
Séries: 3x 12/10/8
Descanso: 60''
● Sled Full Hack Squat
Séries: 3x 12/10/8
Descanso: 60''
● Dumbbell Split Squat Front Foot Elevanted
Séries: 3x 12/10/8
Descanso: 60''
● Lever Standing 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''
● Barbell Lying Triceps Extension Skull Crusher
Séries: 3x 12/10/8
Descanso: 60''
● Dumbbell Kickback
Séries: 3x 12/10/8
Descanso: 60''
● Cable Reverse grip Pushdown
Séries: 3x 12/10/8
Descanso: 60''
● Bridge – Mountain Climber (Cross Body)
Séries: 3x 30''
Descanso: 30''
● Twisted Leg Raise
Séries: 3x 15
Descanso: 30''