seg- peito e ombro
db incline 4*12
bb incline 4*12
cable highlow 4*12
cable lowhigh 4*12
press 4*12
delts 4*12
ter- costa e ombro
bb row 4*12
pulldown 4*12
cable/db row 4*12
close grip pulldown 4*12
standing pulldown 4*12
rear delts 5*15
qua- leg quad
qui- arms
sexta- perna leg hams