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[keyginhoo 0]

1-

a) Warmup: Jump Squat

Barbell Squat

c) Leg Press

d) Split Squat

e) Romanian Deadlift

f) Lying Leg Curl

g) Standing Calf Raise

h) Seated Calf Raise

2-

a) Warmup: Pushups

Incline Bench Press

c) Flat Bench Dumbbell Press

d) Barbell Shoulder Press

e) Bent Over Dumbbell Lateral Raise

f) Lying Tricep Press

g) Bench Dip

h) Decline Reverse Crunch

i) Toe Touchers

3-

a) Warmup: Floor Bridge

Deadlift

c) Bent Over Barbell Row

d) Seated Cable Row

e) Wide-Grip Pullup

f) Underhand Cable Pulldown

g) Concentration Curl

h) Incline Dumbbell Curl

1 - Segunda-feira

2 - Quarta-feira

3 - Sexta-feira

Terça e quinta - Cardiorrespiratórios ( 20 mins )

Sábado e domingo - Descanso

[Bibiano 28]

vai no youtube e digita isso...vai se bem facil dpois oq tu n axa pergunta ae

abraço

[MHP 45]

Tradutor google fail !

http://translate.google.com.br/