Push Pull and Legs Strenght Training

Programa treino 3 dias e 2 a 3 dias de cardio com o BJJ ou Natação, numa faixa de esforço entre 7-9 RPE
Exercícios com 2 sets devem ter 2 sets de aquecimento

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Incline Chest Press (Machine)

Shoulder Press (Machine)

Chest Press (Machine)

Lateral Raise (Machine)

Pec Deck (Machine)

PUSH

Lat Pulldown

Single Arm Iso Row

Chest Supported Row (Machine)

T-Bar Row

Reverse Pec Deck

PULL

Hip Abductor (Machine)

Hack Squat

Lunge (Dumbbell)

Leg Press (45 Degrees)

Calf Raise (Machine)

LEGS

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