Plano 523 - Costas, Tricep, Peito

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Peito/Costas/Tricep

A. 8 voltas (1min/volta) Elevações (aberto) - 3

B. 4 voltas Bench Press - 10 Puxada Tricep c/ corda - 12 Remada comboio - 10 Descanso - 60 s

C. 3 voltas Aberturas na polia - 10 Extensao Tricep polia - 12 Elevações máquina (fechado) - 10 Descanso - 60s

D. 3 voltas (1 min/exercicio) Flexões - 15 Remada na barra - 12 Alternating Waves na corda - 30s

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