Tópico: Eu devo mudar o meu treino?

DIA 1 – SEGUNDAS

PEITO

SUPINO RETO 4 sets, 6 to 8 reps
SUPINO INCLINADO 4 sets, 6 to 8 reps
CRUCIFIXO 4 sets, 10 to 12 reps

OMBROS

DESENVOLVIMENTO MAQ.SMITH 4 sets, 6 to 8 reps
ELEVAÇÃO LATERAL 4 sets, 6 to 8 reps
ELEVAÇÃO FRONTAL ALTERNADA 4 sets, 6 to 8 reps

TRICEPS

TRICEPS POLIA 6 sets, 12 to 15 reps


DIA 2 – QUARTAS

PERNAS

LEG PRESS 4 sets, 6 to 8 reps
AGACHAMENTO HACK 4 sets, 6 to 8 reps
EXTENSORA 4 sets, 10 to 12 reps
FLEXORA 4 sets. 10 to 12 reps
GEMEOS SENTADO 4 sets, 6 to 8 reps

ABDOMEM

CRUNCH 4 sets, 15 reps
ELEVAÇAO DE PERNAS 4 sets, 15 reps


DIA 3 – SEXTAS

COSTAS

POLIA FRENTE 4 sets, 6 to 8 reps
REMADA BAIXA 4 sets, 6 to 8 reps
REMADA UNILATERAL 4 sets, 6 reps

TRAPEZIO

ENCOLHIMENTO BARRA 4 sets, 6 to 8 reps
ENCOLHIMENTO DUMBELL 4 sets, 8 to 10 reps

BICEPS

ROSCA DIRETA 4 sets, 6 reps
ROSCA MARTELO 4 sets, 6 reps
ROSCA CONCENTRADA 4 sets, 8 to 10 reps