Train - Quarta à Noite: Foco em Pernas e Core

M_0812 Cycling District

Movember Special Class

Train - Peito, Costas, Ombros e Trapézio com Foco no Core

Aula 2 - Cycling District

Tracked with Train Fitness.

TVL: 4K  lbs
Duration: 1h 47m
Calories: 456
Exercises: 6

Superset
Barbell Bench Press
Set 1: 12 reps x 20 kg  
Set 2: 10 reps x 20 kg  
Dumbbell Single-Arm Bent Over Row
Set 1: 10 reps x 5 kg  
Set 2: 10 reps x 5 kg  

Dumbbell Shrug
Set 1: 10 reps x 10 kg per side 
Set 2: 10 reps x 10 kg per side 

Barbell Overhead Press / Military Press
Set 1: 5 reps x 20 kg  
Set 2: 10 reps x 20 kg  

Machine Hammer-Grip Row
Set 1: 7 reps x 10 kg  

Barbell Overhead Press / Military Press
Set 1: 10 reps x 20 kg  
Set 2: 10 reps x 20 kg  

Captain's Chair Leg Raise
Set 1: 8 reps x BW  



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Alfredo Silva

Train - Peito, Costas, Ombros e Trapézio com Foco no Core

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Train - Quarta à Noite: Foco em Pernas e Core

M_0812 Cycling District

Movember Special Class

Train - Peito, Costas, Ombros e Trapézio com Foco no Core

Aula 2 - Cycling District

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