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| 13 anos |
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| 16 anos |
DAY 1
Quadriceps Leg Extentions 5x 8-10
Squats 5x 6-8
Lunges 5x 6-8
Hamstrings Leg Curls 5x 6-8
Stiff-Leg Deadlifts 5x 6-8
DAY 2
Back Chinups 5x 6-8
Barbell Rows 5x 6-8
DB rows 5x 6-8
Seated Cable Rows 5x 6-8
Pulldowns 5x 6-8
DAY 3
Shoulders Miltary presses 5x 6-8
DB side laterals 5x 6-8
DB front raises 5x 6-8
DB Bent rear laterals 5x 6-8
Biceps Barbell curls 5x 6-8
DB curls 5x 6-8
Preacher curls 5x 6-8
Cable curls 5x 6-8
DAY 4
Chest Bench Presses 5x 6-8
Incline DB bench 5x 6-8
DB flyes 5x 6-8
Incline Flyes 5x 6-8
Triceps Pushdowns 5x 6-8
DB overhead exts. 5x 6-8
Dips between benches 5x 6-8
French presses 5x 6-8
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