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🔥 TREINO COMPLETO DE TRAPÉZIO 1️⃣ Puxada no banco inclinado com barra – 4 séries de 8 a 12 repetições 2️⃣ Encolhimento de ombros com halteres – 4 séries de 10 a 12 repetições 3️⃣ Encolhimento de ombros com barra por trás – 3 a 4 séries de 8 a 12 repetições 4️⃣ Encolhimento de ombros na polia – 3 séries de 12 a 15 repetições Segura a contração no topo e controla a descida. Trapézio forte traz mais estabilidade e presença no shape. #treinodetrapezio #musculacao #hipertrofia #treinopesado #gym
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🔥 TREINO COMPLETO DE GLÚTEOS 1️⃣ Agachamento Goblet – 4 séries de 10 a 12 repetições 2️⃣ Agachamento Sumô no Smith – 4 séries de 8 a 12 repetições 3️⃣ Agachamento Búlgaro – 3 séries de 10 a 12 repetições por perna 4️⃣ Elevação de Quadril na Máquina – 4 séries de 8 a 12 repetições 5️⃣ Levantamento Terra Sumô – 3 a 4 séries de 6 a 10 repetições #treinodegluteo #hipertrofia #pernas #musculacao #treinopesado
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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
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