5ºT – Biceps+Triceps+Ombros
● Cable Hammer Curl
Séries: 15/12/12
Descanso: 60''
● Barbell Curl
Séries: 15/12/12
Descanso: 60''
● Dumbbell Incline Biceps Curl (70 degrees)
Séries: 15/12/12
Descanso: 60''
● Barbell Lying Triceps Extension
Séries: 15/12/12
Descanso: 60''
● Cable Pushdown (with rope attachment)
Séries: 15/12/12
Descanso: 60''
● Dumbbell Seated Triceps Extension
Séries: 15/12/12
Descanso: 60''
● Dumbbell Seated Shoulder Press
Séries: 15/12/12
Descanso: 60''
● Dumbbell Arnold Press
Séries: 15/12/12
Descanso: 60''
● Weighted Crunch
Séries: 3x 20
Descanso: 30''
● Run on Treadmill
Séries: 20 min
Informações: HIIT - 45 seg a correr rápido e 1 min a caminhar, até perfazer os 20 min totais