Semana A Segunda Legs Terça Quarta Chest 'n' Shoulders Back Quinta Arms Sexta Sábado Legs Chest 'n' Shoulders Semana B Segunda Back Terça Arms Frequência 1.5x MUSCLE GROUP Quads Glutes/hamstrings Chest Back Side Delts Biceps Triceps Calves Rear Delts Abs Front Delts SETS 12 12 22 27 18 18 18 9 12 5 9 Quarta Quinta Sexta Legs Chest 'n' Shoulders Legs Sábado Arms Legs Sets Reps Squat 2 6a8 Hack Squat 3 8 a 12 Leg Extension 3 8 a 12 Lying Leg Curl 4 8 a 12 DB Lunges 3 8 a 12 Seated Calf Raises 3 10 a 15 Single Leg Standing Calf Raises 3 amrap Hanging Leg Raise 3 amrap 26 Chest 'n' Shoulders Incline Barbell Bench Machine OHP Machine Chest Press Low Cable Crossover Incline DB Fly Machine Fly Cable Front Raise DB Lateral Raise Cable Upright Row Sets Reps 3 6a8 3 6a8 3 8 a 12 3 8 a 12 3 8 a 12 3 10 a 15 3 10 a 15 4 10 a 15 4 10 a 15 29 Back Deadlift CG Pullup CG Machine Row Wide Lat Pulldown Wide Grip Cable Row DB Row Straight Arm Pulldown Rear Delt Cable Row Rear Delt Cable Fly Arms CG Bench DB Hammer Curl DB Skullcrusher Barbell Bicep Curl Triceps Pushdown Cable Curl Cable Overhead Extension Incline Curl Cable Lateral Raise Sets Reps 1 4a6 3 amrap 3 8 a 12 3 8 a 12 3 8 a 12 3 8 a 12 3 10 a 15 4 10 a 15 4 10 a 15 27 Sets Reps 3 6a8 3 6a8 3 8 a 12 3 8 a 12 3 8 a 12 3 8 a 12 3 10 a 15 3 10 a 15 4 10 a 20 28