OMBROS BRUTOS

Remada alta deitado-10
Remada alta de pé----8----- 3 series


Desev/frente 21
                          20/7
                          15/7
                          10/7--- 2 series


Lateral isolado barra 6 kg 4x8


Encolhimento ombros barra guiada 15/12/10 anterior-posterior 3 series