**Treino** **Segunda Feira - Peito | Ombros** Incline Dumbbel Press 7 (8x) ![](https://i.imgur.com/MRw6yyx.png) Incline Machine // Ou o de cima 3 (8x) ![](https://i.imgur.com/rA1GIJn.png) Cable High to Low 3 (10x) ![](https://i.imgur.com/i0c2guX.png) Chest Press Machine 3 (10x) Peck Deck 3 (12x) ![](https://i.imgur.com/SpU2yCh.png) DB Shoulder Press 3 (12x) ![](https://i.imgur.com/zS2PVkd.png) Lateral Raises 4 (12x) **Terça Feira - Costas | Braço** Lat Pushdowns 3 (12x) ![](https://i.imgur.com/atk65T7.png) Lat Pull Down 3 (8x) ![](https://i.imgur.com/CoNREUG.png) D Handle Rows 3 (12x) [remada] Lat Focused Row 3 (12x) [remada 1lado] Hammer Rope Curls 3 (12x ![](https://i.imgur.com/Pre94n2.png) Dumbbel Reverse 3 (12x) ![](https://i.imgur.com/VqO4YgY.png) Tricep 3 (12x) **Quarta Feira - Perna** Leg Extension 3 (12x) ![](https://i.imgur.com/GzMje8A.png) Squats 3 (8x) DeadLift 3 (10x) Leg Press 3 (10x Leg Curl 4 (10x) **Quinta Feira - Costas | Peito** Pull Ups 3 (8x) [elevações] Cable Row 3 (8x) [remada] Bench Press Flat (8x) Rear Delt Flys 3 (12x) ![](https://i.imgur.com/BaEvKoS.png) Bench Press Inclinada 3 (8x) Peck Deck 4 (12x) ![](https://i.imgur.com/736Y50d.png) **Sexta Feira - Ombros | Braço** Shoulder Press 3 (10x) ![](https://i.imgur.com/Mml8jx4.png) Lateral Raises 4 (12x) Shoulder Press Machine 4 (12x) Peck Deck 3 (15x) ![](https://i.imgur.com/736Y50d.png) Tricep 3 (12x) Cable Rape Curls Overhead Traicep Ext 3 (12x) ![](https://i.imgur.com/iBkbMpq.png) Seated Incline Curls 3 (12x) ![](https://i.imgur.com/ILwMTUn.png)