* apos de treinar o musculo fazer duas series rapidas1 dia1)Puxada pela frente supinada https://www.youtube.com/watch?v=eGpYr_2CJyw2)Puxador frente com tringulo para dorsal https://www.youtube.com/watch?v=du9n8PeTf3c 3)pulley costas https://www.youtube.com/watch?v=TSw9LSt1M3w4) para aquecer agachamento sem nada https://www.youtube.com/watch?v=XI-4buHz7Xo5) agachamento https://www.youtube.com/watch?v=2wo_HvhDnrc6) afundo https://www.youtube.com/watch?v=p8u0qbnCn54 7) Extensora http://www.youtube.com/watch?v=XZA5xiAs8Es8) hack machine http://www.youtube.com/watch?feature=player_detailpage&v=axKc4h23cS89) Extensora http://www.youtube.com/watch?v=Vsb8gA2muQQ10) leg press https://www.youtube.com/watch?v=GGyjYJgUG5011) Abdutora http://www.youtube.com/watch?v=Z8_WjSqne6012) velocidade no transporte2 diasupino maquina https://www.youtube.com/watch?v=TK2A0aT8xNQmesa flexora http://www.youtube.com/watch?v=DUWbb6yb39oflexora em pe http://www.youtube.com/watch?v=fHAq9umX7gMstiff http://www.youtube.com/watch?v=VDi4uVYc-E8cadeira flexora http://www.youtube.com/watch?v=pO-eEzCKs7wmesa flexora http://www.youtube.com/watch?v=DUWbb6yb39oadutora http://www.youtube.com/watch?v=VU8eVk4TLQkgraviton gluteo https://www.youtube.com/watch?v=G654dEBS_NYvariao de gluteo quatro apoios https://www.youtube.com/watch?v=DxnyJDHheZovariao de gluteo quatro apoios https://www.youtube.com/watch?v=vyk9ZpID2BQ