costas, abdômen e bíceps

Workout

Cable Rear Pulldown

Equipment: Cable

Cable Rear Pulldown

Lat Pulldown

Equipment: Cable, Full Gym

Lat Pulldown

Seated Cable Row

Equipment: Cable, Full Gym

Seated Cable Row

Lever T-Bar Row

Equipment: Full Gym, Machine

Lever T-Bar Row

Bent Over Dumbbell Row

Equipment: Dumbbells, Full Gym

Bent Over Dumbbell Row

Seated Row Machine

Equipment: Full Gym, Machine

Seated Row Machine

Standing Reach Up Back rotation Stretch

Equipment: Full Gym, NO EQUIPMENT

Standing Reach Up Back rotation Stretch

Shoulder Stretch Behind Back

Equipment: Full Gym, NO EQUIPMENT

Shoulder Stretch Behind Back

Standing Reach Up Back rotation Stretch

Equipment: Full Gym, NO EQUIPMENT

Standing Reach Up Back rotation Stretch

Close Grip Cable Row

Equipment: Cable, Full Gym

Close Grip Cable Row

T-Bar Row

Equipment: Barbell, Full Gym, Landmine

T-Bar Row

Mountain Climber

Equipment: Full Gym, NO EQUIPMENT

Mountain Climber

Leg Raise

Equipment: Full Gym, NO EQUIPMENT

Leg Raise

Crunch With Leg Raise

Equipment: Full Gym, NO EQUIPMENT

Crunch With Leg Raise

Weighted Sit-ups

Equipment: Full Gym, NO EQUIPMENT

Weighted Sit-ups

Floor Crunch

Equipment: Full Gym, NO EQUIPMENT

Floor Crunch

Side Bridge

Equipment: Full Gym, NO EQUIPMENT

Side Bridge

Twisting Hyperextension

Equipment: Full Gym, Machine

Twisting Hyperextension

Full Crunch Machine

Equipment: Full Gym, Machine

Full Crunch Machine

Seated Crunch Machine

Equipment: Full Gym, Machine

Seated Crunch Machine

Side Bridge Hip Abduction

Equipment: Full Gym, NO EQUIPMENT

Side Bridge Hip Abduction

Plank

Equipment: Full Gym, NO EQUIPMENT

Plank

Seated Ab Crunch Machine

Equipment: Full Gym, Machine

Seated Ab Crunch Machine

Waiter Curl

Equipment: Dumbbells, Full Gym

Waiter Curl

Barbell Curl

Equipment: Barbell, Full Gym

Barbell Curl

Concentration Curl

Equipment: Dumbbells, Full Gym

Concentration Curl

Seated Hammer Curl

Equipment: Dumbbells, Full Gym

Seated Hammer Curl

Seated Biceps Curl

Equipment: Dumbbells, Full Gym

Seated Biceps Curl

Reverse Grip EZ-Bar Curl

Equipment: Barbell, Full Gym

Reverse Grip EZ-Bar Curl

Dumbbell High Curl

Equipment: Dumbbells, Full Gym

Dumbbell High Curl

Cable Kneeling Biceps Curl

Equipment: Cable, Full Gym

Cable Kneeling Biceps Curl

Cable Curl

Equipment: Cable, Full Gym

Cable Curl

Cable Reverse Grip EZ-bar Biceps Curl

Equipment: Cable, Full Gym

Cable Reverse Grip EZ-bar Biceps Curl

Squat

Equipment: Barbell, Full Gym

Squat

Leg Press

Equipment: Full Gym, Machine

Leg Press

Leg Curl

Equipment: Full Gym, Machine

Leg Curl

Seated Leg Curl

Equipment: Full Gym, Machine

Seated Leg Curl

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