Bíceps/Tríceps/Glúteos

Workout

Dumbbell Curl

Equipment: Dumbbells, Full Gym

Dumbbell Curl

3 Sets

10-12 Reps

1m30 Rest

Rope Pushdown

Equipment: Cable, Full Gym

Rope Pushdown

3 Sets

10-12 Reps

1m30 Rest

Cable Rope Hammer Curl

Equipment: Cable, Full Gym

Cable Rope Hammer Curl

3 Sets

10-12 Reps

1m30 Rest

Lever Triceps Dip

Equipment: Full Gym, Machine

Lever Triceps Dip

3 Sets

10-12 Reps

1m30 Rest

Dumbbell Sumo Squat

Equipment: Dumbbells, Full Gym

Dumbbell Sumo Squat

3 Sets

10-12 Reps

1m30 Rest

Bulgarian Split Squat Jump

Equipment: Full Gym, NO EQUIPMENT

Bulgarian Split Squat Jump

3 Sets

10-12 Reps

1m30 Rest

Cable Hip Abduction

Equipment: Cable, Full Gym, Resistance Band

Cable Hip Abduction

3 Sets

10-12 Reps

1m30 Rest

Lever Seated Calf Raise

Equipment: Full Gym, Machine

Lever Seated Calf Raise

3 Sets

10-12 Reps

1m30 Rest

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