4ºT – Braços
● Rowing (with rowing machine)
Séries: 10 min
● Dumbbell Incline Shoulders Press
Séries: 12/10/8
Descanso: 45''
● Dumbbell Alternate Arnold Press
Séries: 12/10/8
Descanso: 45''
● Barbell Biceps Curl (with arm blaster)
Séries: 12/10/8
Descanso: 45''
● Barbell Lying Triceps Extension Skull Crusher
Séries: 12/10/8
Descanso: 45''
● Dumbbell Incline Alternate Bicep Curl
Séries: 12/10/8
Descanso: 45''
● Cable Pushdown (with rope attachment)
● Walking on Treadmill
Séries: 30 min (HIIT - 2 min caminhada acelerada - 40'' em sprint)