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Intense Workout

Superior

Intense   1 h 36 m

Bianca Pagliarin
 		    Added By Bianca Pagliarin
Superior

Exercises

Set 1: 4 rounds
Peitoral SUPINO RETO MÁQUINA(20kgs)
12 reps
Costas PULLEY frente(12kgs apa.da esquerda,20kgs apa.da direita) 4X12.
12 reps
Rest
Rest
40 seconds

Set 2: 4 rounds
Peitorais PECK DECK(FLY) 20Kgs
12 reps
Costas REMADA máquina(anilhas de 7,5 kgs de cada lado)
12 reps
Rest
Rest
40 seconds

Set 3: 4 rounds
Peitorais CRUCIFIXO +PULLOVER,2 halteres (4/5kgs) 4X10.
12 reps
Ombros DESENVOLVIMENTO ARNOLD(3kgs)4X10 (Começar o movimento com palmas das mãos segurando os halteres viradas para vc,elevar e estender os braços,girar e virar as mãos para o espelho,realizar sentada no banco pequeno)
12 reps
Rest
Rest
45 seconds

Set 4: 4 rounds
Tríceps CORDA(20kgs)
12 reps
Bíceps ROSCA GIRANDO(4kgs).
12 reps
Tríceps FRANCÊS na corda(se posicionar de costas ao pulley,uma perna a frente,flexionar antebraço e afastá los)10kgs,4X12.
12 reps
BÍCEPS PULLEY(15/20kgs)
12 reps
Rest
Rest
1 minute

Set 5: 4 rounds
MÁQUINA 3posições (2,5kgs)
12 reps
MÁQUINA LOMBAR(s/carga)
12 reps
Rest
Rest
1 minute

Set 6: 4 rounds
No solo,elevação de tronco e pernas simultaneamente na horizontal,12 repetições
12 reps
SUSPENSA NA BARRA
12 reps
CORDA NO PULLEY ALTO,RETA +GIRANDO 4X10(mantenha sempre a coluna reta). 💪😺💪
12 reps
Rest
Rest
1 minute

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