Adaptação (???)
Séria A
Lat Pulldown (Machine)
3 sets
·
10 reps
_Back-_thumbnail_@3x.jpg)
Iso-Lateral Row (Machine)
3 sets
·
10 reps
Lat Pulldown - Close Grip (Cable)
3 sets
·
10 reps
Shrug (Dumbbell)
3 sets
·
10 reps
Bicep Curl (Cable)
3 sets
·
10 reps
Bicep Curl (Dumbbell)
3 sets
·
10 reps
_Cardio_thumbnail@3x.jpg)
Treadmill
1 set
Série B
Chest Press (Machine)
3 sets
·
10 reps
Incline Bench Press (Dumbbell)
3 sets
·
10 reps
Chest Fly (Dumbbell)
3 sets
·
10 reps
Overhead Press (Dumbbell)
3 sets
·
10 reps
Plate Front Raise
3 sets
·
10 reps
_Upper-Arms_thumbnail_@3x.jpg)
Skullcrusher (Dumbbell)
3 sets
·
10 reps
-(female)_Upper-Arms_thumbnail_@3x.jpg)
Triceps Rope Pushdown
3 sets
·
10 reps
Treadmill
1 set
Série C
Leg Press Horizontal (Machine)
3 sets
·
12 reps
Leg Extension (Machine)
3 sets
·
12 reps
Seated Leg Curl (Machine)
3 sets
·
12 reps
_Thighs__thumbnail_@3x.jpg)
Sumo Squat (Dumbbell)
3 sets
·
12 reps
Lying Leg Curl (Machine)
3 sets
·
12 reps
Standing Calf Raise
3 sets
·
12 reps
_thumbnail@3x.jpg)
Seated Calf Raise
3 sets
·
12 reps
_Hips_thumbnail_@3x.jpg)
Superman
3 sets
Plank
3 sets