Leg Extension (Machine)
SETS
WEIGHT & REPS
1
17.5kg x 12 reps
Best Weight
2
17.5kg x 13 reps
Best Volume
Best 1 Rep Max
3
17.5kg x 12 reps
4
17.5kg x 12 reps
Squat (Bodyweight)
SETS
REPS
1
18 reps
2
18 reps
3
19 reps
Best Reps
Lunge (Dumbbell)
SETS
WEIGHT & REPS
1
10kg x 18 reps
Best Volume
Best 1 Rep Max
2
10kg x 17 reps
3
10kg x 17 reps
Elevação Lateral com Caneleiras
SETS
WEIGHT & REPS
1
8kg x 10 reps
2
8kg x 10 reps
3
8kg x 10 reps
Hip Thrust (Barbell)
SETS
WEIGHT & REPS
1
10kg x 10 reps
2
10kg x 10 reps
3
10kg x 10 reps
4
10kg x 10 reps