Dia 1 – Bíceps e Costas

Workout

Z-Bar Curl

Equipment: Barbell, Full Gym

Z-Bar Curl

3-4 Sets

8-12 Reps

90s Rest

Hammer Curl

Equipment: Dumbbells, Full Gym

Hammer Curl

3-4 Sets

8-12 Reps

90s Rest

Cable Pulldown Biceps Curl

Equipment: Cable, Full Gym

Cable Pulldown Biceps Curl

3-4 Sets

8-12 Reps

90s Rest

Rope Straight Arm Pulldown

Equipment: Cable, Full Gym

Rope Straight Arm Pulldown

2 Sets

10 Reps

40s Rest

Lat Pulldown

Equipment: Cable, Full Gym

Lat Pulldown

3-4 Sets

8-12 Reps

90s Rest

Dumbbell Row

Equipment: Dumbbells, Full Gym

Dumbbell Row

3-4 Sets

8-12 Reps

90s Rest

Seated Row Machine

Equipment: Full Gym, Machine

Seated Row Machine

3-4 Sets

8-12 Reps

90s Rest

Rear Delt Fly Machine

Equipment: Full Gym, Machine

Rear Delt Fly Machine

3-4 Sets

8-12 Reps

90s Rest

Rate it:

Related Workouts

Choose a workout routine similar to this one

Barbell Free Weights Workout

Barbell Free Weights Workout

Beginners, Intermediate

The 300 Workout

The 300 Workout

Advanced, Intermediate

5 Min Total Abs Workout

5 Min Total Abs Workout

Beginners

Chest Saturday (Legs & Shoulder)