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# System prepended metadata

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**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)
