Projeto Carnaval 2024

[mctimbu 1203]

Treino de hoje:

 

Half pistol squat - 5x7

Assisted shrimp squat - 4x8

King deadlift - 4x12

One leg hip thrust - 4x10

Calf raise + reverse calf raise - 4x25 + 4x15

Wall walking bridges (down) - 1x4

L-sit - 1x20s

Clutch hang

[mctimbu 1203]

Treino de hoje:

 

Uneven push ups - 4x11

Dips - 4x9

Frog stand - 4x10s

Diamond push ups - 4x13

Lateral raise - 3x12

Bodyweight triceps extensions

[mctimbu 1203]

Treino de hoje:

 

Pull ups - 7/7/5/4

Chin ups - 4x4

One arm row - 4x18

Elbow push up - 18/18/18/20s

One arm shrug - 3x20

Reverse curl - 12/12/13

[mctimbu 1203]

Treino de hoje:

 

Half pistol squat - 5x7

Assisted shrimp squat - 4x9

King deadlift - 4x15

One leg hip thrust - 12/12/3/3

Calf raise + reverse calf raise - 4x26 + 4x18

[mctimbu 1203]

Treino de hoje:

 

Uneven push ups - 12/12/5/5

Dips - 4x10

Frog stand - 4x15s

Diamond push ups - 4x14

Lateral raise - 3x12

Bodyweight triceps extensions - 12/8/5

Wall walking bridges (down) - 1x4

L-sit - 1x20s

Clutch hang - 3x10s

[mctimbu 1203]

Treino de ontem:

 

Pull ups - 4x6

Chin ups - 4/4/4/5

One arm row - 4x19

Elbow push up - 18/18/20/20s

One arm shrug - 3x22

Reverse curl - 3x13

[mctimbu 1203]

Treino de hoje:

 

Half pistol squat - 5x7

Assisted shrimp squat - 10/8/5/4

King deadlift - 4x18

One leg hip thrust - 4x10

Calf raise + reverse calf raise - 4x27 + 4x20

Wall walking bridges (down) - 1x5

L-sit - 1x20s

Clutch hang - 3x15s

[mctimbu 1203]

Treino de hoje:

 

Uneven push ups - 4x11

Dips - 4x11

Frog stand - 4x20s

Diamond push ups - 4x15

Lateral raise - 3x12

Bodyweight triceps extensions - 3x8

[mctimbu 1203]

Treino de hoje:

 

Pull ups - 4x6

Chin ups - 4/4/5/5

One arm row - 4x20

Elbow push up - 18/18/20/20s

One arm shrug - 3x25

Reverse curl - 3x14

Wall walking bridges (down) - 1x3

L-sit - 1x20s

Clutch hang - 3x20s

[mctimbu 1203]

Treino de hoje:

 

Half pistol squat - 5x7

Assisted shrimp squat - 4x9

King deadlift - 4x20

One leg hip thrust - 4x11

Calf raise + reverse calf raise - 4x28 + 4x22