Mute
Diego Rossato
Se eu tivesse 4 dias disponíveis para treinar, faria 2 musculações + 2 corridas. Mas não montaria apenas uma semana. Eu pensaria em como fazer esses mesmos 4 dias evoluírem durante os próximos 3 meses. 1º dia — SUPERIORES Começaria com mobilidade de coluna e ombros e depois iria para: • Supino inclinado com halteres — 4×6–8
• Puxada supinada — 3×6–8
• Remada supinada — 3×6–8
• Desenvolvimento — 4×6–8
• Elevação lateral — 3–4×12–15
• Bíceps — 3×10–15
• Tríceps — 3×10–15 Repara na diferença. Nos
Follow
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