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Exercises

Set 1: 1 round
Treadmill Running
Resistance: Moderate
Effort: Moderate
Treadmill Running
10 minutes
Lean-Over Hamstring and Back Stretch
Lean-Over Hamstring and Back Stretch
30 seconds
Right Side Stretch
Right Side Stretch
30 seconds
Left Side Stretch
Left Side Stretch
30 seconds
Frontal pusher
Frontal pusher
15 reps
Rest
Rest
25 seconds
Barbell Reverse Grip Rows
Barbell Reverse Grip Rows
15 reps
Remada Cavalinho
Remada Cavalinho
15 reps
Rest
Rest
45 seconds
Puxada Mamilo (corda crossover)
Puxada Mamilo (corda crossover)
15 reps
Rest
Rest
25 seconds
Barbell Bicep Curls
Barbell Bicep Curls
21 reps
Rest
Rest
25 seconds
Rosca polia baixa
Rosca polia baixa
15 reps
Rest
Rest
25 seconds
rosca concentrada
rosca concentrada
12 reps


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