TREINO MONSTRO

TREINO  1   (PEITO, TRICEPS, QUADRICEPS, POSTERIOR)

BARRA			ATÉ NÃO AGUENTAR

SUP.RETO        	4 SERIES D/10
SUP.INCLINADO   	4 SERIES D/10
CRUCIFIXO		4 SERIES D/10
BI SET VOADOR E APOIO 	3 SERIES D/10

TRICEPS PUXADO(NORMAL)	4 SERIES D/10
TRICEPS CORDA		4 SERIES D/10
BI SET TRICEPS BARRA
       TRICEPS APOIO	3 SERIES D/10


LEG 180			4 SERIES D/10
AGACHAMENTO BARRA	3 SERIES D/10
CAD EXTENSORA		4 SERIES D/10
CAD FLEXORA		4 SERIES D/10


ABDOMINAL 3 SET		3 SERIES D/10

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TREINO 2   (COSTA, BICEPS E LATERAL E BUMBUM :3)


BARRA			ATÉ NÃO AGUENTAR

PUXADOR FRENTE		4 SERIES D/10
PUXADOR COSTA		4 SERIES D/10
PULLOVER		4 SERIES D/10
REMADA CAVALINHO	3 SERIES D/10


BI SET ROSCA ALTERNADA
       MARTELO		3 SERIES D/10
SET 21			3 SERIES 21
ROSCA SENTADO		3 SERIES D/10


CAD ADUTORA		4 SERIES D/10
CAD ABDUTORA		4 SERIES D/10
AFUNDO			3 SERIES D/10
FLEXÃO DE PERNA		3 SERIES D/10

ABDOMINAL 3 SET		3 SERIES D/10


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TREINO 3 (OMBRO, TRAPEZIO)


LEVANTAMENTO BARRA		4 SERIES D/10
LEVANTAMENTO BARRA INVERT	3 SERIES D/10
BI SET ELEVA LAT
       ELEVA FRONT		4 SERIES D/10


BI SET MAQUINA			4 SERIES D/10
       HALTER
TRAPEDIO BARRA COSTA		4 SERIES D/10
TRAPEZIO ALTERNADO		4 SERIES D/10


LEVANTAMENTO TERRA (CAUTION!)	3 SERIES D/10

ABDOMINAL ROLO			3 SERIES D/10
ABDOMINAL BARRA			3 SERIES D/10
ABDOMINAL CONCENTRADO		3 SERIES D/10


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