MONDAY - FULL BODY WORKOUT

# EXERCISE SETS REPS REST NOTES

1 A BB squats 3 12
1 B DB reverse lunges 3 12 DB nos ombros
1 C DB alt. arnie press 3 12 60sec Moinho, pernas em tesoura

2 A DB chest press 3 12
2 B Incline db bicep curls 3 12
2 C Dips 3 12 60sec

3 A Deadlifts 3 12
3 B DB lat raises 3 12/10 60sec Drop set

4 A Pullups 2 Till failure

4 B Plank press 2 12 45sec

5 Cable chest flys 1 10/10/10/10 Drop set

6 Cable bicep curl 1 10/10/10/10 Drop set
7 Cable rope face pulls 1 10/10/10/10 Drop set

FINISHA 20Cal Row 1 7min AMRAP

FINISHB Burpees-Pushup-RRow-ohpress 1 5

TUESDAY - LEGS WORKOUT

# EXERCISE SETS REPS REST NOTES
1 A Lunges short 3 (4) 10
Lunges longer 10
1 B Calf raises 3 (4) 12-15 Na máquina
Standing calf raises 10-12 Sem peso

2 A Heel elevated squats 5 15,12,10,10,(*) (*)10/10/10/10 Drop set

2 B Feet elevated DB reverse lunge 5 10

3 A Leg extension 1 100

Single leg extension 3 12,12,(*) (*)10/10/10/10/10 Reverse drop set
3 B Standing single leg curl 4 12,12,12,(*) (*)10/10/10/10 Drop set

4 A Seated DB squats 3 12
4 B Smith machine split squats 3 10 Or DB split squats

FINISHER Spin bike - legs only 1 10min Hard resistence

THURSDAY - UPPER BODY WORKOUT
# EXERCISE SETS REPS REST NOTES
1 A BB rows 3 10
1 B Tempo pullups 3 5 Tempo 5sec

3 A Standing military press 2 10

3 B Push press 2 5-6
3 C Elbows in pushups 2 8-10

4 A Lat pulldown 3 10,10,(10|10)

4 B Close grip stand. high rows 3 10,10,(10|10)

5 A Incline DB chest press 2 10-12

5 B Incline triceps extension 2 10
5 C Incline flys 2 10

6 A Single arm DB rows 2 10 Each arm

6 B BB biceps curls 2 10|10 Drop set
6 C Cable tricep push down 2 10|10 Drop set

FINISHER STOH 7 AMRAP

Pushups 7
Down ups 7 Chest to floor
Warm up Scap pullups
Kneeling scap cable high pulls

FRIDAY - FULL BODY WORKOUT

# EXERCISE SETS REPS REST NOTES
1 A Heel elevated squat 3 12
1 B DB Split stance deadlift 3 10 Each leg
1 C DB lunges 3 10 Each leg, 1 perna e dps a outra

2A RDL 3 12
2B Pullups 3 12
2C DB z press 3 12 60sec Desenvolvimento
2D Lateral raises 3 10

3 A Incline DB chest press 2 10/10 Drop set

3 B Incline bicep curls 2 10/10 Drop set

4 A Incline skull crusher into press 2 12

4 B Triceps plank press 2 10
4 C Chest support rows 2 10/10 Drop set

5 Lying leg raises 2 12

5 Banded woodchop 2 12
5 Strainght leg sit up 2 10 C/ peso
5 Superman 2 10