Treinos28
Treinos – Dias de treino estruturados para o crescimento muscular, a força, a resistência e a aptidão física geral.
Chest & Back day
9 exercises24 sets267 repsLeg day
9 exercises24 sets289 repsArm day
11 exercises29 sets317 repsDay 1 - Upper Body
4 exercises11 sets137 repsDay 2 - Lower Body
4 exercises11 sets150 repsDay 3 - Core & Cardio
4 exercises10 sets99 repsDay 1 - Upper Body
4 exercises14 sets152 repsDay 2 - Lower Body
4 exercises14 sets158 repsDay 3 - Upper Body
4 exercises14 sets161 repsDay 4 - Lower Body & Core
4 exercises14 sets108 repsDay 1 - Chest & Triceps
5 exercises20 sets212 repsDay 2 - Back & Biceps
5 exercises20 sets194 repsDay 3 - Legs & Shoulders
5 exercises20 sets205 repsDay 4 - Core & Accessory
4 exercises13 sets129 repsDay 1 - Push (Chest, Shoulders, Triceps)
4 exercises14 sets158 repsDay 2 - Pull (Back, Biceps)
4 exercises14 sets158 repsDay 3 - Legs & Core
4 exercises14 sets119 repsDay 1 - Strength (Lower Body)
4 exercises17 sets145 repsDay 2 - Conditioning (Full Body)
4 exercises13 sets141 repsDay 3 - Strength (Upper Body)
4 exercises16 sets119 repsDay 4 - Conditioning (Core & Stability)
4 exercises13 sets150 repsDay 1 - Full Body
4 exercises12 sets108 repsDay 2 - Full Body
4 exercises12 sets153 repsDay 3 - Full Body
4 exercises12 sets147 repsDay 1 - Upper Body
4 exercises12 sets144 repsDay 2 - Lower Body
4 exercises12 sets153 repsDay 1 - Bodyweight Training
4 exercises12 sets108 repsDay 2 - Bodyweight Training
4 exercises11 sets105 reps
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