Dia 5 – Pernas (Posterior)

Workout

Lever Kneeling Leg Curl

Equipment: Full Gym, Machine

Lever Kneeling Leg Curl

3-4 Sets

8-12 Reps

90s Rest

Leg Curl

Equipment: Full Gym, Machine

Leg Curl

3-4 Sets

8-12 Reps

90s Rest

Seated Leg Curl

Equipment: Full Gym, Machine

Seated Leg Curl

3-4 Sets

8-12 Reps

90s Rest

Lever Seated Calf Raise

Equipment: Full Gym, Machine

Lever Seated Calf Raise

3-4 Sets

8-12 Reps

90s Rest

Standing Calf Raise

Equipment: Full Gym, NO EQUIPMENT

Standing Calf Raise

3-4 Sets

8-12 Reps

90s Rest

Stiff Leg Deadlift

Equipment: Barbell, Full Gym

Stiff Leg Deadlift

3-4 Sets

8-12 Reps

90s Rest

Hip Abduction Machine

Equipment: Full Gym, Machine

Hip Abduction Machine

3-4 Sets

8-12 Reps

90s Rest

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