Ficha A

Exercise 1

Bench Press

Equipment: Barbell, Bench, Full Gym

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Peito Sets

Exercise 2

Incline Dumbbell Fly

Equipment: Dumbbells, Full Gym

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Peito Sets

Exercise 3

Incline Dumbbell Press

Equipment: Dumbbells, Full Gym

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Peito Sets

Exercise 4

Pec Deck Fly

Equipment: Full Gym, Machine

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Peito Sets

Exercise 5

One Arm Triceps Pushdown

Equipment: Cable, Full Gym

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Triceps Sets

Exercise 6

Seated One-Arm Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

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Seated One-Arm Dumbbell Triceps Extension

Triceps Sets

Exercise 7

Lever Triceps Extension

Equipment: Full Gym, Machine

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Triceps Sets

Exercise 8

Dumbbell Incline Two-Arm Extension

Equipment: Dumbbells, Full Gym

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Triceps Sets

Exercise 9

Crunches

Equipment: Full Gym, NO EQUIPMENT

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Abdômen Sets

Exercise 10

Plank

Equipment: Full Gym, NO EQUIPMENT

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Abdômen Sets

Bench Press

Incline Dumbbell Fly

Incline Dumbbell Press

Pec Deck Fly

One Arm Triceps Pushdown

Seated One-Arm Dumbbell Triceps Extension

Lever Triceps Extension

Dumbbell Incline Two-Arm Extension

Crunches

Plank

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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