Ab Upper Lower

[Don Mario]

A - Upper body

-Max effort: bench press

-Bench press or incline bench press 6x8 (ou as variantes com o halteres)

-Barbell rows or Chin-up 6x8

-Dumbbell shoulder press+Dumbbell shrug 4x8

-Skullcrusher+Barbell curls 4x8

B - Lower body

-Max effort: Squat

-Front squat ou squat 6x8

-Rdl ou afundo 6x8

-Calves 3x 20

-Abs 3x 15

A - Upper body

-Max effort: OHP

-Crossover 4x12

-Lat pulldown 4x12

-Lateral raises+upright rows 3x12

-Triceps pushdowns+preacher curls 3x12

B - Lower body

-Max effort: Deadlift

-Leg curl 4x12

-Leg extension 4x12

-Calves 3x 20

-Abs 3x 15

[danielc]

na minha opinião ta neglicenciando dorsal