Stretching
SETS
TIME
1
3min 16s
Bench Press - Close Grip (Barbell)
SETS
WEIGHT & REPS
1
47kg x 11 reps
2
43kg x 15 reps
3
37kg x 17 reps
Bicep Curl (Barbell)
SETS
WEIGHT & REPS
1
27kg x 11 reps
2
23kg x 13 reps
3
21kg x 16 reps
Tríceps Francês Polia Baixa
SETS
WEIGHT & REPS
1
60kg x 9 reps
2
60kg x 8 reps
D
60kg x 8 reps
3
40kg x 4 reps
4
35kg x 4 reps
Hammer Curl (Cable)
SETS
WEIGHT & REPS
1
50kg x 10 reps
2
50kg x 8 reps
D
50kg x 10 reps
3
35kg x 6 reps
4
30kg x 6 reps
Lateral Raise (Dumbbell)
SETS
WEIGHT & REPS
1
8kg x 14 reps
2
7kg x 9 reps
3
6kg x 8 reps
4
5kg x 8 reps
5
4kg x 7 reps
6
3kg x 10 reps
7
2kg x 12 reps