2ºT – Perna+Ombro
● Rowing (with rowing machine)
Séries: 10'
● Sled 45├╕ Leg Press (Side POV)
Séries: 15/12/12
Descanso: 45''
● Sit (wall)
Séries: 3x45''
Descanso: 45''
● Dumbbell Split Squat
Séries: 3x15
Descanso: 45''
● Lever Leg Extension
Séries: 15/12/12
Descanso: 45''
● Lever Lying Leg Curl
Séries: 15/12/12
Descanso: 45''
● Lever Lying Single Leg Curl
Séries: 3x15
Descanso: 45''
● Lever Seated Calf Raise (plate loaded)
Séries: 3x20
Descanso: 45''
● Dumbbell Single Leg Calf Raise
Séries: 3x30
Descanso: 45''
● Dumbbell Standing Alternate Raise
Séries: 15/12/12
Descanso: 45''