Lat Pulldown (Cable)
SETS
WEIGHT & REPS
1
37.5kg x 10 reps
2
37.5kg x 10 reps
3
37.5kg x 10 reps
Seated Cable Row - Bar Grip
SETS
WEIGHT & REPS
1
30kg x 12 reps
2
30kg x 12 reps
3
37.5kg x 12 reps
Straight Arm Lat Pulldown (Cable)
Dropset 8 reps mais 15 reps com menos peso
SETS
WEIGHT & REPS
1
27kg x 23 reps
2
27.5kg x 23 reps
3
31.5kg x 23 reps
Best Weight
Best Volume
Best 1 Rep Max
Rear Delt Reverse Fly (Machine)
SETS
WEIGHT & REPS
1
22.5kg x 12 reps
2
30kg x 12 reps
3
30kg x 12 reps
Hammer Curl (Dumbbell)
SETS
WEIGHT & REPS
1
5kg x 12 reps
2
6kg x 12 reps
3
5kg x 12 reps
4
6kg x 7 reps
Bicep Curl (Cable)
SETS
WEIGHT & REPS
1
18kg x 10 reps
2
18kg x 10 reps
3
22.5kg x 10 reps
Best Weight
Best Volume
Best 1 Rep Max
Sit Up (Weighted)
SETS
WEIGHT & REPS
1
20kg x 15 reps
2
10kg x 15 reps
3
20kg x 15 reps
4
20kg x 15 reps