Projeto Carnaval 2024

[mctimbu 1203]

Treino de hoje:

 

Uneven push ups - 11/11/11/12

Dips - 4x12

Frog stand - 4x25s

Diamond push ups - 4x16

Lateral raise - 12/9/7

Bodyweight triceps extensions - 3x9

Wall walking bridges (down) - 1x3

L-sit - 1x20s

Clutch hang - 3x25s

[mctimbu 1203]

Treino de hoje:

 

Pull ups - 4x6

Chin ups - 4/5/5/5

One arm row - 4x21

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

One arm shrug - 3x27

Reverse curl - 3x15

[mctimbu 1203]

Treino de hoje:

 

Half pistol squat - 5x8

Assisted shrimp squat - 9/9/10/10

King deadlift - 4x22

One leg hip thrust - 4x12

Calf raise + reverse calf raise - 29/27/23/13 + 4x25

Bridge hold - 2x15

L-sit - 1x20s

Clutch hang - 3x30s

[mctimbu 1203]

Treino de hoje:

 

Uneven push ups - 11/11/12/12

Dips - 13/13/13/6

Frog stand - 4x25s

Diamond push ups - 17/17/10/9

Lateral raise - 3x12

Bodyweight triceps extensions - 3x9

[mctimbu 1203]

Treino de hoje:

 

Pull ups - 4x6

Chin ups - 4x5

One arm row - 22/22/19/13

Elbow push up - 4x20s

One arm shrug - 3x30

Reverse curl - 3x16

Bridge hold - 2x15

L-sit - 1x20s

Clutch hang - 35/17/17s

[mctimbu 1203]

Treino de hoje:

 

Half pistol squat - 5x8

Assisted shrimp squat - 4x10

King deadlift - 28/28/28/21

One leg hip thrust - 13/13/7/4

Calf raise + reverse calf raise - 28/28/28/25 + 28/28/28/84 kkkk

[mctimbu 1203]

Treino de hoje:

 

Uneven push ups - 11/12/12/12

Dips - 4x12

Frog stand - 4x30s

Diamond push ups - 4x16

Lateral raise - 3x12

Bodyweight triceps extensions - 3x10

[mctimbu 1203]

Treino de sábado:

 

Pull ups - 4x6

Chin ups - 5/5/5/6

One arm row - 4x21

Elbow push up - 20/20/20/22

One arm shrug - 32/14/13

Reverse curl - 16/16/12

Bridge hold - 2x15

L-sit - 1x20s

Clutch hang - 3x20s

[mctimbu 1203]

Treino de hoje:

 

Half pistol squat - 5x9

Assisted shrimp squat - 11/7/5/3

King deadlift - 4x25

One leg hip thrust - 4x12

One leg calf raise + One leg  everse calf raise - 4x27 + 4x6

Bridge hold - 2x15

L-sit - 1x20s

Clutch hang - 3x20s

[mctimbu 1203]

Treino de hoje:

 

Uneven push ups - 4x12

Dips - 12/12/12/13

Frog stand - 4x30s

Diamond push ups - 4x16

Lateral raise - 3x12

Bodyweight triceps extensions - 11/7/4