Bulgarian Split Squats
Reps: 4x10Weight: 6 - 6 - 7 - 7
🗓 Apr 23, 2025
Weight: 6 - 6 - 7 - 7
Goblet Squat
Reps: 4x12Weight: 12 - 12 - 14 - 14
Glutes - Hip Thrusts
Reps: 3x8Weight: 15 each side
Romanian Deadlifts
Reps: 3x12Weight: 20 - 25 - 30 (barra pequena)
Leg Press Machine
Reps: 3x10Weight: 43.5 - 45 - 47.5
Leg raises
Reps: 3x15Weight:
Crunches
Reps: 3x15Weight:
Donkey Kicks
Reps: 3x15Weight: 5
🗓 Apr 21, 2025
assisted pull ups
Reps: 3x10Weight: 45kg, 41kg, 36kg
barbell row
Reps: 3x10Weight: 20kg, 20k, 25kg
deadlift
Reps: 3x10Weight: 35kgs (7.5 cada lado)
seated bicep curl
Reps: 3x10Weight: 6, 7, 8kg
Chest supported dumbell rows
Reps: 3x12Weight: 7 - 8 - 9kg
bicep curl + shoulder press
Reps: 3x10Weight: 3x - 7kg
back extensions
Reps: 3x15Weight: body weight
Planks
Reps: 3x10Weight: body weight
🗓 Apr 20, 2025
Press
Reps: 3x5Weight: 30kg (barra + 5x2)
Triceps corda
Reps: 3xWeight: 11 13 13kg
Assisted dips
Reps: 3x10Weight: 50 42kg
Flies
Reps: 3x10Weight: 5 6 6kg
Shoulder press dumbels
Reps: 3x10Weight: 6 6 7kg
Lateral raises
Reps: 3x10Weight: 3 4 4kg
Leg raises elbow assisted
Reps: 6x10Weight: 10kg
🗓 Apr 19, 2025
Squats
Reps: 4x10Weight: 5 10 15 15kg
Deadlifts
Reps: 3x10Weight: 20 20 20kg
Glutes - Hip Thrusts
Reps: 3x10Weight: 18 18 23kg
Out Abductors
Reps: 3x6Weight: 10 10 10kg
In abductor
Reps: 3x12Weight: 32 37 39kg
Lunges
Reps: 3x12Weight: 25 32 32kg
Leg raises
Reps: 4x10Weight: 16 16 18 18kg
Crunches
Reps: 3x15Weight: body weight
Goblet Squat
Reps: 3x10Weight: body weight