Dia 4 – Ombros

Workout

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

Dumbbell Lateral Raise

5 Sets

8-12 Reps

90s Rest

Cable Lateral Raise

Equipment: Cable, Full Gym, Resistance Band

Cable Lateral Raise

3 Sets

8-12 Reps

90s Rest

Band Front Lateral Raise

Equipment: Full Gym, Resistance Band

Band Front Lateral Raise

3 Sets

8-12 Reps

90s Rest

Weight Plate Front Raise

Equipment: Dumbbells, Full Gym

Weight Plate Front Raise

3 Sets

8-12 Reps

90s Rest

Lever Shoulder Press

Equipment: Full Gym, Machine

Lever Shoulder Press

3 Sets

8-12 Reps

90s Rest

Rear Delt Fly Machine

Equipment: Full Gym, Machine

Rear Delt Fly Machine

3 Sets

8-12 Reps

90s Rest

Incline Dumbbell Reverse Fly

Equipment: Dumbbells, Full Gym

Incline Dumbbell Reverse Fly

3 Sets

8-12 Reps

90s Rest

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