Bíceps antebraço e costas semana 1 e 3

Workout

Dumbbell Curl

Equipment: Dumbbells, Full Gym

Dumbbell Curl

Zottman Curl

Equipment: Dumbbells, Full Gym

Zottman Curl

Hammer Curl

Equipment: Dumbbells, Full Gym

Hammer Curl

Dumbbell Reverse Curl

Equipment: Dumbbells, Full Gym

Dumbbell Reverse Curl

Behind The Back Barbell Wrist Curl

Equipment: Barbell, Full Gym

Behind The Back Barbell Wrist Curl

T-Bar Row

Equipment: Barbell, Full Gym, Landmine

T-Bar Row

Dumbbell Straight Leg Deadlift

Equipment: Dumbbells, Full Gym

Dumbbell Straight Leg Deadlift

Standing Reach Up Back rotation Stretch

Equipment: Full Gym, NO EQUIPMENT

Standing Reach Up Back rotation Stretch

Swimming

Equipment: Full Gym, NO EQUIPMENT

Swimming

Seated Toe Touches

Equipment: Full Gym, NO EQUIPMENT

Seated Toe Touches

Floor Hyperextension

Equipment: Full Gym, NO EQUIPMENT

Floor Hyperextension

Hindu Push-ups

Equipment: Full Gym, NO EQUIPMENT

Hindu Push-ups

Arm Leg Raises

Equipment: Full Gym, NO EQUIPMENT

Arm Leg Raises

Plyo Jacks

Equipment: Full Gym, NO EQUIPMENT

Plyo Jacks

Split Jacks

Equipment: Full Gym, NO EQUIPMENT

Split Jacks

Front Plank With Arm And Leg Lift

Equipment: Full Gym, NO EQUIPMENT

Front Plank With Arm And Leg Lift

High Knee Skips

Equipment: Full Gym, NO EQUIPMENT

High Knee Skips

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chest day Bíceps, antebraço e Costas Semana 2 e 4