treino
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SegundaPull OverBarra FixaSupino Inclinado com barra
6x15-8-12-6-10-5Peck Deckremada curvada inversaCrucifixo
Inclinadopuxador inversoParalelaspuxador sentadocrunches/reverse
crunches
QuartaStiffAgachamentoFlexora sentadoextensoraflexora em
phackterra sumleg duck Panturrilha sentadoPanturrilha em
pcrunches/reverse crunches
Sexta
Desenv. ombro na maquinaelevao lateralelevao frontalcrucifixo
inversoremada altaencolhimento com barrarosca direta com
barratriceps francesrosca martelotriceps coicerosca scott triceps
cordascott inversafrances unilateralcrunches/reverse crunches
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