2º Treino – Dorsal
● Wide Grip Pull Up
Séries: 3x10
Descanso: 60''
● Barbell Bent Over Wide Grip Row
Séries: 12/10/8
Descanso: 60''
● Barbell Reverse Grip Bent over Row
Séries: 12/10/8
Descanso: 60''
● Cable Lateral Pulldown with V-bar
Séries: 10/8/6
Descanso: 60''
● Dumbbell Single Arm Bent Over Row
Séries: 10/8/6
Descanso: 60''
● Cable Standing Rear Delt Row (with rope)
Séries: 10/8/6
Descanso: 60''
● Seated Side to Side Leg Raise Crunch on Floor
Séries: 3x20
Descanso: 30''
● Captains Chair Straight Leg Raise
Séries: 3x20
Descanso: 30''
● Walking on Treadmill
Séries: 20 min