4ºT – Bicep+Tricep
● Barbell Biceps Curl (with arm blaster)
Séries: 12/10/8/6
Descanso: 60''
● Barbell Prone Incline Curl
Séries: 10/8/6
Descanso: 60''
● Cable Seated Overhead Curl
Séries: 10/8/6
Descanso: 60''
● Dumbbell Preacher Curl (Turned Torso)
Séries: 10/8/6
Descanso: 60''
● Barbell Seated Overhead Triceps Extension
Séries: 12/10/8/6
Descanso: 60''
● Barbell Lying Triceps Extension
Séries: 10/8/6
Descanso: 60''
● Dumbbell Standing Bent Over Two Arm Triceps Extension
Séries: 10/8/6
Descanso: 60''
● Dumbbell One Arm Triceps Extension (on bench)
Séries: 10/8/6
Descanso: 60''
● Dumbbell Overhead Sit up
Séries: 3x20
Descanso: 30''
● Dumbbell Russian Twist
Séries: 3x20
Descanso: 30''