| https://musclewiki.com/dumbbells/female/abdominals/dumbbell-russian-twist RUSSIAN TWIST |
ALONGAMENTO INFERIOR https://musclewiki.com/band/female/hamstrings/band-romanian-deadlift |
https://musclewiki.com/band/female/biceps/band-bayesian-curl |
GLUTEO https://musclewiki.com/cables/female/glutes/cable-glute-kickback |
ABDOMINAL https://musclewiki.com/bodyweight/female/abdominals/crunches |
| https://musclewiki.com/bodyweight/female/abdominals/hand-plank PRANCHA DE MÃO |
EXTENSORA : https://musclewiki.com/machine/female/quads/machine-leg-extension |
https://musclewiki.com/dumbbells/female/biceps/dumbbell-curl |
https://musclewiki.com/cables/female/glutes/cable-hip-abduction |
https://musclewiki.com/bodyweight/female/abdominals/mountain-climber |
| OMBRO |
FLEXORA https://musclewiki.com/machine/female/hamstrings/machine-hamstring-curl |
https://musclewiki.com/bodyweight/female/biceps/chin-ups |
ADUTORA |
https://musclewiki.com/bodyweight/female/abdominals/bodyweight-russian-twist |
| https://musclewiki.com/dumbbells/female/traps/dumbbell-seated-shrug |
ELEVAÇÃO PELVICA MAQUINA https://musclewiki.com/dumbbells/female/hamstrings/dumbbell-glute-bridge |
TRICEPS https://musclewiki.com/cables/female/triceps/cable-push-down |
EXTENSORA : https://musclewiki.com/machine/female/quads/machine-leg-extension |
BURPEE https://musclewiki.com/bodyweight/female/abdominals/burpee |
| https://musclewiki.com/dumbbells/female/shoulders/dumbbell-seated-overhead-press |
AGACHAMENTO TERRA https://musclewiki.com/barbell/female/hamstrings/barbell-snatch-grip-deadlift |
https://musclewiki.com/machine/female/triceps/machine-cable-v-bar-push-downs |
ELEVAÇÃO PELVICA MAQUINA https://musclewiki.com/dumbbells/female/hamstrings/dumbbell-glute-bridge |
https://musclewiki.com/bodyweight/female/chest/push-up |
| https://musclewiki.com/cables/female/shoulders/cable-lateral-raise |
STIFF UNI https://musclewiki.com/barbell/female/glutes/barbell-stiff-leg-deadlifts |
https://musclewiki.com/bodyweight/female/triceps/dips |
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https://musclewiki.com/bodyweight/female/chest/dips |
| https://musclewiki.com/barbell/female/shoulders/barbell-overhead-press |
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ABDOMEN https://musclewiki.com/bodyweight/female/abdominals/hand-plank |
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https://musclewiki.com/bodyweight/female/lats/pull-ups |
| COSTAS |
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https://musclewiki.com/dumbbells/female/abdominals/dumbbell-russian-twist |
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| https://musclewiki.com/band/female/traps-middle/band-pull-apart |
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PRANCHA |
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| https://musclewiki.com/dumbbells/female/lats/dumbbell-row-unilateral |
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| https://musclewiki.com/bodyweight/female/lats/pull-ups |
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| https://musclewiki.com/machine/female/traps-middle/machine-seated-cable-row |
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| https://musclewiki.com/plate/female/traps-middle/plate-internally-rotated-rear-delt-fly |
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