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🔥 TREINO COMPLETO DE COSTAS E BÍCEPS 1️⃣ Puxador frontal aberto – 4 séries de 8 a 12 repetições 2️⃣ Remada sentada na máquina – 4 séries de 8 a 12 repetições 3️⃣ Remada baixa com triângulo – 3 a 4 séries de 8 a 12 repetições 4️⃣ Pull down com corda – 3 séries de 10 a 12 repetições 5️⃣ Rosca inclinada no banco – 3 a 4 séries de 8 a 12 repetições 6️⃣ Rosca Scott unilateral – 3 séries de 10 a 12 repetições por braço #treinodecostas #treinodebiceps #hipertrofia #musculacao #shape
1.8K
12
Unduh
🔥 TREINO COMPLETO DE BÍCEPS PARA BRAÇOS MAIS LARGOS 1️⃣ Rosca direta em pé com halteres – 4 séries de 8 a 12 repetições 2️⃣ Rosca sentado com barra W – 4 séries de 8 a 12 repetições 3️⃣ Rosca alternada sentado com halteres – 3 a 4 séries de 10 a 12 repetições 4️⃣ Rosca invertida com rotação – 3 séries de 12 a 15 repetições Controle na subida, descida lenta e contração máxima no topo. Técnica perfeita é o que transforma braço comum em braço grande. #treinodebiceps #hipertrofia #braçogrande
1.1K
9
Unduh
🔥 SEU BÍCEPS NÃO CRESCE? VOCÊ PODE ESTAR ERRANDO ISSO! Se o seu braço não evolui mesmo treinando, talvez o problema não seja peso… e sim execução. Rosca sentada, pegada pronada, martelo e reversa: cada variação ativa uma parte diferente e constrói volume de verdade. Quer manga da camisa apertando? Então começa a treinar com estratégia, não no improviso. #treinodebiceps #hipertrofia #treinodebraço #academia #musculacao
122
5
Unduh
Memut
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