plano de treino – Costa e biceps

Workout

Barbell Bent Over Row

Equipment: Barbell, Full Gym

Barbell Bent Over Row

3 Sets

15 Reps

40 Rest

Lever T-Bar Row

Equipment: Full Gym, Machine

Lever T-Bar Row

3 Sets

10 Reps

40 Rest

Rear Delt Fly Machine

Equipment: Full Gym, Machine

Rear Delt Fly Machine

10 Sets

10 Reps

10 Rest

Lever Preacher Curl

Equipment: Full Gym, Machine

Lever Preacher Curl

3 Sets

12 Reps

40 Rest

Cable Rope Hammer Curl

Equipment: Cable, Full Gym

Cable Rope Hammer Curl

3 Sets

12 Reps

40 Rest

Sit-ups

Equipment: Full Gym, NO EQUIPMENT

Sit-ups

3 Sets

20 Reps

30 Rest

Crunch With Leg Raise

Equipment: Full Gym, NO EQUIPMENT

Crunch With Leg Raise

3 Sets

15 Reps

30 Rest

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