TREINO B (BICEPS e COSTAS)

Workout

Double Arm Dumbbell Curl

Equipment: Dumbbells, Full Gym

Double Arm Dumbbell Curl

3 Sets

12 Reps

60 Rest

Barbell Curl

Equipment: Barbell, Full Gym

Barbell Curl

3 Sets

12 Reps

60 Rest

Dumbbell High Curl

Equipment: Dumbbells, Full Gym

Dumbbell High Curl

3 Sets

12 Reps

60 Rest

Cable Rear Pulldown

Equipment: Cable

Cable Rear Pulldown

3 Sets

12 Reps

60 Rest

Dumbbell Bent Over Reverse Grip Row

Equipment: Dumbbells, Full Gym

Dumbbell Bent Over Reverse Grip Row

3 Sets

12 Reps

60 Rest

Lat Pulldown

Equipment: Cable, Full Gym

Lat Pulldown

3 Sets

15 Reps

60 Rest

Seated Row Machine

Equipment: Full Gym, Machine

Seated Row Machine

3 Sets

15 Reps

60 Rest

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TREINO C (PERNAS e ABS)TREINO A (PEITO, TRICEPS e OMBROS)