7/29/2019 Treino Adaptacao Movimente Se

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This PDF/printout was generated by FitnessBuilder. Download FitnessBuilder from the iTunes App Store to your iPhone, iPod touch or iPad.printed 08/05/11 11:11PM

Your Movimente-se Workout

2011 PumpOne, LLC Notice: This PDF was created and prepared by and sent by them to you. While the copyright to some or all of the works of authorship in this PDFare owned by PumpOne, PumpOne takes no responsibility for its contents. This PDF is protected by copyright law and you are not permitted to make copies, reproduceor electronically post this PDF. If you would like to publish PumpOne PDFs. you may obtain a license at http://www.PumpOne.com/pdf.

Treino de Adaptao

Front Jumping Jacks

Cardio

SET 1TIME: 0:02:00

Jumping Jacks

Cardio

SET 1TIME: 0:02:00

Sets Reps Weight Notes

1

2

3

4

5

6

Prisoner Squat

Legs

Sets Reps Weight Notes

1 15

2

3

4

5

6

Crunch

Abs

Sets Reps Weight Notes

1 15

2

3

4

5

6

Modified Bench Dip

Triceps

Sets Reps Weight Notes

1 15

2

3

4

5

6

Sets Reps Weight Notes

1

2

3

4

5

6

Bench Glute Bridge

Legs

Sets Reps Weight Notes

1 20

2

3

4

5

6

Front Bridge

LowerBack

SET 1TIME: 0:00:30

Kneeling Push Up

Chest

Sets Reps Weight Notes

1 15

2

3

4

5

6

Sets Reps Weight Notes

1

2

3

4

5

6

Military Press

Shoulders

Sets Reps Weight Notes

1 15

2

3

4

5

6

Oblique Crunch

Abs

Sets Reps Weight Notes

1 15

2

3

4

5

6

Calf Raise

Legs

Sets Reps Weight Notes

1 20

2

3

4

5

6

Sets Reps Weight Notes

1

2

3

4

5

6

Curl

Biceps

Sets Reps Weight Notes

1 20

2

3

4

5

6

Page 1 of 3

7/29/2019 Treino Adaptacao Movimente Se

2/3

This PDF/printout was generated by FitnessBuilder. Download FitnessBuilder from the iTunes App Store to your iPhone, iPod touch or iPad.printed 08/05/11 11:11PM

Your Movimente-se Workout

2011 PumpOne, LLC Notice: This PDF was created and prepared by and sent by them to you. While the copyright to some or all of the works of authorship in this PDFare owned by PumpOne, PumpOne takes no responsibility for its contents. This PDF is protected by copyright law and you are not permitted to make copies, reproduceor electronically post this PDF. If you would like to publish PumpOne PDFs. you may obtain a license at http://www.PumpOne.com/pdf.

Treino de Adaptao

Hip Raise

Abs

Sets Reps Weight Notes

1 15

2

3

4

5

6

Sets Reps Weight Notes

1

2

3

4

5

6

Bent Over Row

Back

Sets Reps Weight Notes

1 20

2

3

4

5

6

Sets Reps Weight Notes

1

2

3

4

5

6

Lats

Stretch

SET 1TIME: 0:00:15

Neck

Stretch

SET 1TIME: 0:00:15

Triceps

Stretch

SET 1TIME: 0:00:15

Shoulders

Stretch

SET 1TIME: 0:00:15

Quadriceps

Stretch

SET 1TIME: 0:00:15

Hamstrings

Stretch

SET 1TIME: 0:00:15

Calves

Stretch

SET 1TIME: 0:00:15

Calves

Stretch

SET 1TIME: 0:00:15

Adductors

Stretch

SET 1TIME: 0:00:15

Hamstrings

Stretch

SET 1TIME: 0:00:15

Hamstrings

Stretch

SET 1TIME: 0:00:15

Back

Stretch

SET 1TIME: 0:00:15

Page 2 of 3

7/29/2019 Treino Adaptacao Movimente Se

3/3

This PDF/printout was generated by FitnessBuilder. Download FitnessBuilder from the iTunes App Store to your iPhone, iPod touch or iPad.printed 08/05/11 11:11PM

Your Movimente-se Workout

2011 PumpOne, LLC Notice: This PDF was created and prepared by and sent by them to you. While the copyright to some or all of the works of authorship in this PDFare owned by PumpOne, PumpOne takes no responsibility for its contents. This PDF is protected by copyright law and you are not permitted to make copies, reproduceor electronically post this PDF. If you would like to publish PumpOne PDFs. you may obtain a license at http://www.PumpOne.com/pdf.

Treino de Adaptao

Hamstrings

Stretch

SET 1TIME: 0:00:15

Glutes

Stretch

SET 1TIME: 0:00:15

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