João 3.1

Workout

Push-Up

Equipment: Full Gym, NO EQUIPMENT

Push-Up

SS: 3 Sets

10 Reps

!Excêntrico! Rest

Crunches

Equipment: Full Gym, NO EQUIPMENT

Crunches

SS: 3 Sets

12 Reps

60'' Rest

Bench Press

Equipment: Barbell, Bench, Full Gym

Bench Press

3 Sets

10-8-6 Reps

60'' Rest

Rope Pushdown

Equipment: Cable, Full Gym

Rope Pushdown

3 Sets

8 Reps

60'' Rest

Dumbbell Fly

Equipment: Bench, Dumbbells, Full Gym

Dumbbell Fly

3 Sets

10 Reps

60'' Rest

Close-Grip Dumbbell Press

Equipment: Dumbbells, Full Gym

Close-Grip Dumbbell Press

3 Sets

8 Reps

30'' Rest

Seated One-Arm Dumbbell Triceps Extension

Equipment: Dumbbells, Full Gym

Seated One-Arm Dumbbell Triceps Extension

3 Sets

12 Reps

60'' Rest

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