PLANILHA DE TREINO - SEMANA 3

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PLANILHA DE TREINO - SEMANA 3 FULLBODY 3X

Exercício

Séries

Repetições

Tempo de Execução

Descanso

Bíceps e Costas

Barra arqueiro

5

5a8

2020

90s

Bíceps e Costas

Barra Unilateral

5

5a8

2020

90s

Bíceps e Costas

Oitavada

5

5a8

2020

90s

Triceps, Peito e Ombro

DIPS

3

8 a 12

2020

90s

push pull

MUSCLE UP

5

5

2020

90s

Triceps, Peito e Ombro

flexão unilateral

5

5

2020

90s

Triceps, Peito e Ombro

Flexão arqueiro

3

8 a 12

2020

90s

ABDOMEN

Leg Raises

3

8 a 12

2020

90s

ABDOMEN

Knee Raises

3

8 a 12

2020

90s

Push

Burpee + Pull

1

20

2020

90s

Posterior Inferior

Nórdica

5

5

2020

90s

Posterior Inferior

Glute Bridge

3

8 a 12

2020

90s

Anterior Inferior

Pistol Squat

3

8 a 12

2020

90s

Anterior Inferior

Step Up

3

8 a 12

2020

90s

3 VEZES NA SEMANA, COM 24 HORAS DE DESCANSO No Link abaixo contém os vídeos com todos os exercícios presentes na semana:

CLIQUE PARA VER https://youtu.be/bmqV55U6AEs