Dia 1

Workout

Leg Extension

Equipment: Full Gym, Machine

Leg Extension

3 Sets

12-15 Reps

1 minuto Rest

Bodyweight Plie Squat

Equipment: Full Gym, NO EQUIPMENT

Bodyweight Plie Squat

3 Sets

10 Reps

1 minuto Rest

Leg Press

Equipment: Full Gym, Machine

Leg Press

3 Sets

15 Reps

2 minutos Rest

Seated Leg Curl

Equipment: Full Gym, Machine

Seated Leg Curl

3 Sets

12 Reps

1 minuto Rest

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

Dumbbell Shoulder Press

3 Sets

10 Reps

1 minuto Rest

One Arm Triceps Pushdown

Equipment: Cable, Full Gym

One Arm Triceps Pushdown

3 Sets

15 Reps

1 minuto Rest

Standing Barbell Calf Raise

Equipment: Barbell, Full Gym

Standing Barbell Calf Raise

4 Sets

20 Reps

2 minutos Rest

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Dia 2 Back low impact