Dia 5 : Pernas + Bíceps Pesados

Workout

Squat

Equipment: Barbell, Full Gym

Squat

4 Sets

6-8 Reps

1 Rest

Barbell Curl

Equipment: Barbell, Full Gym

Barbell Curl

4 Sets

8-12 Reps

1 Rest

Leg Press

Equipment: Full Gym, Machine

Leg Press

3 Sets

8-10 Reps

1 Rest

Single Dumbbell Spider Hammer Curl

Equipment: Dumbbells, Full Gym

Single Dumbbell Spider Hammer Curl

4 Sets

8-12 Reps

com 2 halteres pegada supinada Rest

Leg Curl

Equipment: Full Gym, Machine

Leg Curl

4 Sets

8-12 Reps

1 Rest

Hack Machine One-Leg Calf Raise

Equipment: Full Gym, Machine

Hack Machine One-Leg Calf Raise

4 Sets

8-12 Reps

1 Rest

Lever Biceps Curl

Equipment: Full Gym, Machine

Lever Biceps Curl

4 Sets

8-12 Reps

1 Rest

Leg Extension

Equipment: Full Gym, Machine

Leg Extension

4 Sets

8-12 Reps

1 Rest

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