Costa, Bíceps, Trapézio,abs

Exercise 1

Pull-Up

Equipment: Full Gym, NO EQUIPMENT

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4 Sets

8 Reps

60s Rest

Exercise 2

Seated Cable Row

Equipment: Cable, Full Gym

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4 Sets

15 Reps

60s Rest

Exercise 3

Lat Pulldown

Equipment: Cable, Full Gym

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4 Sets

12 Reps

60s Rest

Exercise 4

Barbell Bent Over Row

Equipment: Barbell, Full Gym

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4 Sets

10/12 Reps

60s Rest

Exercise 5

Ez Bar Upright Row

Equipment: Barbell, Full Gym

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4 Sets

15 Reps

60s Rest

Exercise 6

Weighted Back Extension

Equipment: Full Gym, Machine

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4 Sets

Aquecimento Reps

60s Rest

Exercise 7

Barbell Curl

Equipment: Barbell, Full Gym

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4 Sets

10 Reps

60s Rest

Exercise 8

Seated Incline Dumbbell Curl

Equipment: Dumbbells, Full Gym

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4 Sets

10 Reps

60s Rest

Exercise 9

Prone Incline Barbell Curl

Equipment: Barbell, Full Gym

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4 Sets

10 Reps

60s Rest

Exercise 10

Reverse Grip EZ-Bar Curl

Equipment: Barbell, Full Gym

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4 Sets

10 Reps

60s Rest

Exercise 11

Seated Close-Grip Concentration Curl

Equipment: Barbell, Full Gym

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4 Sets

12 cada braço Reps

60s Rest

Pull-Up

Seated Cable Row

Lat Pulldown

Barbell Bent Over Row

Ez Bar Upright Row

Weighted Back Extension

Barbell Curl

Seated Incline Dumbbell Curl

Prone Incline Barbell Curl

Reverse Grip EZ-Bar Curl

Seated Close-Grip Concentration Curl

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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