Treino A Supino reto maquina 3 10/20/30 Supino inclinado maquina 3 10/20/30 peck deck 3 20 pulley frente 3 10/20 30 pulley

costas 3 10/20 30 remada curvada 3 10 /20/230 super extensao lombar 3 20 desenvolvimento c halteres 6 10 rosca martelo 3 10 /20 /30 rosca alternada 3 10 /20 /30 triceps corda 3 10/20/30 triceps invertido 3 10/20/30 abdomem no chao 3 20 Treino B leg press 3 10/20/30 agachamento pes abduzidos 3 10/20/30 avano 3 10/20/30 flexora 3 10/20/30 abduao 3 30 stiff 3 10/20/30 extensora 3 10/20/30 panturrilha sentado 6 30