A PEITO TRCEPS Supino Inclinado 3S:8-12R Cricifixo na mquina 3S:8-12R Supino Inclinado - Halt 3S:8-12R Supininho 3S:8-12R Francs

Unilateral - troca 3S:8-12R Trceps corda 3S:8-12R

B PERNA OMBRO Agachamento Livre 3S:8-12R Cadeira Extensora 3S:8-12R Afundo 3S:8-12R Leg Pres 45 3S:8-12R Mesa Flexora 3S:8-12R Gemeos Sentado 3S:8-12R Shoulder Press 3S:10-15R Levantamento Lateral 3S:8-12R Levantamento Frontal 3S:8-12R Levantamento inclinado 3S:8-12R Lee Haney frontal 3S:15-20R Lee Haney B 3S:15-20R

C COSTA BCEPS Pulley Nuca 3S:8-12R Pulley Triangulo 3S:8-12R Remada Curvada Supinada 3S:8-12R Remada Curvada Dumbell 3S:8-12R Rosca direta 3S:8-12R Rosca Scoot Unilateral - trocar 3S:8-12R Rosca Alternada cross 3S:8-12R