TREINO B

Exercise 1

Bodyweight Hip Thrust

Equipment: Full Gym, NO EQUIPMENT

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4 Sets

8-12 Reps

60s-90s Rest

Exercise 2

Hip Abduction Machine

Equipment: Full Gym, Machine

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3 Sets

falha Reps

2min Rest

Exercise 3

Glute Kickback Machine

Equipment: Full Gym, Machine

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4 Sets

12 Reps

60s-90s Rest

Exercise 4

Standing Calf Raise

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

16 Reps

120s Rest

Exercise 5

Crunches

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

12 Reps

60s Rest

Exercise 6

Leg Raise

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

12 Reps

60s Rest

Exercise 7

Spider Plank

Equipment: Full Gym, NO EQUIPMENT

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3 Sets

20s Reps

40s Rest

Exercise 8

Cable Rear Pulldown

Equipment: Cable

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4 Sets

12 Reps

60s-90s Rest

Exercise 9

Seated Cable Row

Equipment: Cable, Full Gym

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4 Sets

12 Reps

60s-90s Rest

Exercise 10

Dumbbell Row

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

60s-90s Rest

Exercise 11

Dumbbell Lateral Raise

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

60s-90s Rest

Exercise 12

Dumbbell Shoulder Press

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

60s-90s Rest

Exercise 13

Dumbbell 4 Way Lateral Raise

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

60s-90s Rest

Bodyweight Hip Thrust

Hip Abduction Machine

Glute Kickback Machine

Standing Calf Raise

Crunches

Leg Raise

Spider Plank

Cable Rear Pulldown

Seated Cable Row

Dumbbell Row

Dumbbell Lateral Raise

Dumbbell Shoulder Press

Dumbbell 4 Way Lateral Raise

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The 300 Workout

5 Min Total Abs Workout

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