TREINO B

Bodyweight Hip Thrust

Equipment: Full Gym, NO EQUIPMENT

Bodyweight Hip Thrust

4 Sets

8-12 Reps

60s-90s Rest

Hip Abduction Machine

Equipment: Full Gym, Machine

Hip Abduction Machine

3 Sets

falha Reps

2min Rest

Glute Kickback Machine

Equipment: Full Gym, Machine

Glute Kickback Machine

4 Sets

12 Reps

60s-90s Rest

Standing Calf Raise

Equipment: Full Gym, NO EQUIPMENT

Standing Calf Raise

3 Sets

16 Reps

120s Rest

Crunches

Equipment: Full Gym, NO EQUIPMENT

Crunches

3 Sets

12 Reps

60s Rest

Leg Raise

Equipment: Full Gym, NO EQUIPMENT

Leg Raise

3 Sets

12 Reps

60s Rest

Spider Plank

Equipment: Full Gym, NO EQUIPMENT

Spider Plank

3 Sets

20s Reps

40s Rest

Cable Rear Pulldown

Equipment: Cable

Cable Rear Pulldown

4 Sets

12 Reps

60s-90s Rest

Seated Cable Row

Equipment: Cable, Full Gym

Seated Cable Row

4 Sets

12 Reps

60s-90s Rest

Dumbbell Row

Equipment: Dumbbells, Full Gym

Dumbbell Row

4 Sets

12 Reps

60s-90s Rest

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

Dumbbell Lateral Raise

4 Sets

12 Reps

60s-90s Rest

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

Dumbbell Shoulder Press

4 Sets

12 Reps

60s-90s Rest

Dumbbell 4 Way Lateral Raise

Equipment: Dumbbells, Full Gym

Dumbbell 4 Way Lateral Raise

4 Sets

12 Reps

60s-90s Rest