INSTRUCTIONS
chain exercises one after the other in a circuit, without pausing. At the end of a circuit, rest 2 minutes. Made five circuits in total.
1 developed
dumbbell set a bench so that the folder is vertical. grab a pair of dumbbells and sit holding the weights to shoulder height. Lift the dumbbells overhead and lower them. Do 10 repetitions.For each circuit, take slightly heavier dumbbells and tilt a bit the file. bench must be completely horizontal to the last circuit.
2 rowing arm
hold a dumbbell in your right hand and place your left hand on his left knee on a bench. the torso shall be parallel to the ground. Lift the weight to the coasts by ensuring that your elbow deviates from your body.
Do 10 repetitions, change side and repeat.
3 slot inverted Cup
hold a dumbbell in the horizontal front of your chest with both hands, as a cutting back left leg, bend both knees and get off so that your leg is almost parallel to the ground. Hold, then reassemble.
Do 10 repetitions and repeat backwards right leg.
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