PERNAS EXPLOSIVAS

PERNAS EXPLOSIVAS


1 Banco de supino-alternando as pernas 30rep-com isometria 50seg pernas 90graus 5 series


2 Isometria agachamento livre com 20kg nas coxas 50 seg 5 series


3 Avanço 5x20 seguido de sugado canadense 5x20
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Extensora isometria 50kg--30kg-- 15/12/10--- 6series


Agachamento no cross over 20 rep 5 series


Agachamento no Smith- 70kg 20rep 3 series
Agachamento no Smith- 100kg 10rep 3 series
Agachamento livre 70kg--150rep 3 series


Leg press-300kg 20/15/20 6 series