PLANILHA EXERCÍCIOS

Prévia do material em texto

Peitoral
	N	Exercícios	OBS	Vídeo Demonstrativo
	1	Supino Sentado Máquina		https://youtu.be/9J5_yVIdiNo
	2	Supino Reto Barra		https://youtu.be/4m72jsC_5Ro
	3	Supino Inclinado Barra		https://youtu.be/jzZLtvuKhas
	4	Supino Declinado Barra		https://youtu.be/ifWEwZDWMAw
	5	Supino Reto com Halteres		https://youtu.be/SWVO95XzxKg
	6	Supino Inclinado com Halteres		https://youtu.be/F4Q1g2z8MWM
	7	Supino Declinado com Halteres		https://youtu.be/5oUAqXhViSg
	8	Supino Reto no Smith		https://youtu.be/z1Oao5-R-k4
	9	Supino Declinado no Smith		https://youtu.be/xLQ9ZbH9ljc
	10	Supino Inclinado no Smith		https://youtu.be/D_h6XI_YxhA
	11	Supino Reto Supinado com Barra		https://youtu.be/kXLK2dmrazM
	12	Supino Reto Supinado com Halteres		https://youtu.be/ERFw-ASZups
	13	Supino Inclinado Supinado com Barra		https://youtu.be/dWv80lNmJOY
	14	Supino Inclinado Supinado com Halteres		https://youtu.be/YfYAkPBYnug
	15	Supino Declinado Supinado com Barra		https://youtu.be/G9NpuxnNvZE
	16	Supino Declinado Supinado com Halteres		https://youtu.be/92oT--ua7HQ
	17	Supino Reto Neutro com Barra		https://youtu.be/rbpZVsGOVVU
	18	Supino Reto Neutro com Halteres		https://youtu.be/Uh97K79h0rI
	19	Supino Inclinado Neutro com Barra		https://youtu.be/-9oaGmBsrlw
	20	Supino Inclinado Neutro com Halteres		https://youtu.be/g4tj2lnUgpM
	21	Supino Declinado Neutro com Barra		https://youtu.be/agdyBZtBP_Y
	22	Supino Declinado Neutro com Halteres		https://youtu.be/hSbzGH5QQIE
	23	Supino Reto com Barra com Elástico		https://youtu.be/RnJ_ZEy0vVc
	24	Supino Inclinado com Barra com Elástico		https://youtu.be/i9sIMiIxUmw
	25	Supino Declinado com Barra com Elástico		https://youtu.be/E4rDhZzJcM8
	26	Supino Reto com Halteres na Bola Alternado		https://youtu.be/5leRbr11ozM
	27	Supino Reto Unilateral na Bola		https://youtu.be/7cWsNn2Yw_M
	28	Supino Reto com Halteres na Bola		https://youtu.be/zlL85zarrjI
	29	Supino Reto no TRX		https://youtu.be/-vPgHzuRI7I
	30	Supino Declinado no TRX
	31	Supino Inclinado no TRX
	32	Supino Reto Máquina Alternado		https://youtu.be/ZTzvxt6yzZQ
	33	Supino Reto Máquina Unilateral		https://youtu.be/byWE-S2tJqs
	34	Crucifixo na Máquina		https://youtu.be/vpH86Aj4OwU
	35	Crucifixo Reto com Halteres		https://youtu.be/NB_1mCfIOLU
	36	Crucifixo Inclinado com Halteres		https://youtu.be/JbdxrCxVvw4
	37	Crucifixo Declinado com Halteres		https://youtu.be/QsZ8VYaRh34
	38	Crucifixo na Polia Alta		https://youtu.be/o90Pm6qTeNI
	39	Crucifixo na Polia Baixa		https://youtu.be/I59ys6gg878
	40	Crucifixo na Polia Média		https://youtu.be/iLRFLm82dbg
	41	Crucifixo Reto com Banco no Crossover		https://youtu.be/D04sUKQi85Y
	42	Crucifixo Declinado com Banco no Crossover		https://youtu.be/06PkSg2mpQ0
	43	Crucifixo Inclinado com Banco no Crossover		https://youtu.be/GtHNC-5GtR0
	44	Crucifixo na com Halteres na Bola	Não utilizar com cargas elevadas, risco de estourar a bola	https://youtu.be/uECDL4jkuqM
	45	Flexão de Braços (Apoio Solo)		https://youtu.be/0pkjOk0EiAk
	46	Flexão Inclinada Mão na Bola	Não utilizar com cargas elevadas, risco de estourar a bola	https://youtu.be/orPv4L77rZQ
	47	Flexão Inclinada 1 Mão em cada Bola		https://youtu.be/Ax3HloqQao0
	48	Flexão Inclinada Mão no Banco		https://youtu.be/0CcVzNxrcdc
	49	Flexão Declinada Pé na Bola		https://youtu.be/CoG1MAcAIt4
	50	Flexão Declinada Pé no Banco		https://youtu.be/QuaOc1mFcqs
	51	Flexão Aberta (Apoio Solo)		https://youtu.be/rr6eFNNDQdU
	52	Flexão Aberta Inclinada Mão na Bola	Não utilizar com cargas elevadas, risco de estourar a bola
	53	Flexão Aberta Inclinada 1 Mão em cada Bola
	54	Flexão Aberta Inclinada Mão no Banco		https://youtu.be/FDR4prdyZHg
	55	Flexão Aberta Declinada Pé na Bola
	56	Flexão Aberta Declinada Pé no Banco		https://youtu.be/z0EdpSsnMf8
	57	Flexão de 1 Palma		https://youtu.be/EYwWCgM198U
	58	Flexão de 2 Palmas		https://youtu.be/JFJB_I7AZrU
	59	Flexão de 3 Palmas		https://youtu.be/0hfmJaydq4o
	60	Flexão Superman (Adam Peaty)		https://www.youtube.com/watch?v=obYINV0zpEI
	61	Flexão da Yoga
	62	Flexão com Bosu Alternada
	63	Flexão com Step Alternada
	64	Flexão com Disco Alternada		https://youtu.be/ggDuQWxnIHU
	65	Flexão Crucifixo		https://youtu.be/SQXF8vVTOEg
	66	Flexão Diamante		https://youtu.be/a0XOJaiHMv0
	67	PullOver com Halter no Banco		https://youtu.be/KQOBt5gjkSI
	68	PullOver com Barra no Banco		https://youtu.be/xLqf-9SyyXc
	69	PullOver com Halter no Banco Declinado		https://youtu.be/_Tz-N-2U90Q
	70	PullOver com Barra no Banco Declinado
https://youtu.be/9J5_yVIdiNohttps://youtu.be/D_h6XI_YxhAhttps://youtu.be/kXLK2dmrazMhttps://youtu.be/ERFw-ASZupshttps://youtu.be/dWv80lNmJOYhttps://youtu.be/YfYAkPBYnughttps://youtu.be/G9NpuxnNvZEhttps://youtu.be/92oT--ua7HQhttps://youtu.be/rbpZVsGOVVUhttps://youtu.be/Uh97K79h0rIhttps://youtu.be/-9oaGmBsrlwhttps://youtu.be/4m72jsC_5Rohttps://youtu.be/g4tj2lnUgpMhttps://youtu.be/agdyBZtBP_Yhttps://youtu.be/hSbzGH5QQIEhttps://youtu.be/RnJ_ZEy0vVchttps://youtu.be/i9sIMiIxUmwhttps://youtu.be/E4rDhZzJcM8https://youtu.be/5leRbr11ozMhttps://youtu.be/7cWsNn2Yw_Mhttps://youtu.be/zlL85zarrjIhttps://youtu.be/-vPgHzuRI7Ihttps://youtu.be/jzZLtvuKhashttps://youtu.be/ZTzvxt6yzZQhttps://youtu.be/byWE-S2tJqshttps://youtu.be/vpH86Aj4OwUhttps://youtu.be/NB_1mCfIOLUhttps://youtu.be/JbdxrCxVvw4https://youtu.be/QsZ8VYaRh34https://youtu.be/o90Pm6qTeNIhttps://youtu.be/I59ys6gg878https://youtu.be/iLRFLm82dbghttps://youtu.be/D04sUKQi85Yhttps://youtu.be/ifWEwZDWMAwhttps://youtu.be/06PkSg2mpQ0https://youtu.be/GtHNC-5GtR0https://youtu.be/uECDL4jkuqMhttps://youtu.be/0pkjOk0EiAkhttps://youtu.be/orPv4L77rZQhttps://youtu.be/Ax3HloqQao0https://youtu.be/0CcVzNxrcdchttps://youtu.be/CoG1MAcAIt4https://youtu.be/QuaOc1mFcqshttps://youtu.be/rr6eFNNDQdUhttps://youtu.be/SWVO95XzxKghttps://youtu.be/FDR4prdyZHghttps://youtu.be/z0EdpSsnMf8https://youtu.be/EYwWCgM198Uhttps://youtu.be/JFJB_I7AZrUhttps://youtu.be/0hfmJaydq4ohttps://www.youtube.com/watch?v=obYINV0zpEIhttps://youtu.be/ggDuQWxnIHUhttps://youtu.be/SQXF8vVTOEghttps://youtu.be/a0XOJaiHMv0https://youtu.be/KQOBt5gjkSIhttps://youtu.be/F4Q1g2z8MWMhttps://youtu.be/xLqf-9SyyXchttps://youtu.be/_Tz-N-2U90Qhttps://youtu.be/5oUAqXhViSghttps://youtu.be/z1Oao5-R-k4https://youtu.be/xLQ9ZbH9ljc
Ombro
	N	Exercícios	OBS	Vídeo Demonstrativo
	1	Elevação Lateral Com Halteres
	2	Elevação Frontal Com Halteres
	3	Elevação Frontal Com Barra Reta
	4	Rotação Interna na Polia (Manguito)
	5	Rotação Externa na Polia (Manguito)
	6	Desenvolvimento Com Halter
	7	Desenvolvimento Com Barra Reta
	8	Desenvolvimento Arnold
	9	Desenvolvimento Por Trás Barra Reta
	10	Elevação Lateral com Halter Unilateral
	11	Elevação Lateral com Halter Alternado
	12	Elevação Lateral com Halter Sentado
	13	Elevação Lateral com Halter Unilateral
	14	Elevação Lateral com Halter Sentado Alternado
	15	Elevação Lateral na Polia Baixa Unilateral
	16	Elevação Frontal com Barra W
	17	Elevação Frontal com Barra Reta Sentado
	18	Elevação Frontal com Barra Reta no Banco Inclinado
	19	Elevação Frontal com Anilha
	20	Elevação Frontal com Anilha Unilateral
	21	Elevação Frontal com Anilha Sentado
	22	Elevação Frontal com Anilha Sentado Unilateral23	Elevação Frontal no Banco Inclinado com Anilha
	24	Elevação Frontal Inclinado com Halteres
	25	Elevação Frontal no Banco Inclinado com Halteres
	26	Elevação Frontal Inclinada com Barra
	27	Elevação Frontal com pegada Neutra em Pé
	28	Elevação Frontal com pegada Neutra em Pé Alternado
	29	Elevação Frontal Sentado com Halter Alternado
	30	Elevação Frontal na Polia Baixa Unilateral
	31	Desenvolvimento com Barra em Pé
	32	Desenvolvimento com Barra Sentado
	33	Desenvolvimento no Smith em Pé
	34	Desenvolvimento no Smith Sentado
	35	Desenvolvimento com Halter em Pé
	36	Desenvolvimento com Halter em Pé Alternado
	37	Desenvolvimento com Halter Unilateral em Pé
	38	Desenvolvimento com Halter Sentado
	39	Desenvolvimento com Halter Sentado Alternado
	40	Desenvolvimento com Halteres Sentado Unilateral
	41	Desenvolvimento Arnold em Pé Unilateral
	42	Desenvolvimento Arnold Sentado
	43	Desenvolvimento Arnold Sentado Unilateral
	44	Rotação Interna com Halter Deitado no Banco
	45	Rotação Externa com Halter Deitado no Banco
	46	Elevação Lateral Encostado no Banco Inclinado com Halter
	47	Rotação Interna na Polia Sentado na Bola
	48	Rotação Externa na Polia Sentado na Bola
	49	Rotação Interna no Elástico Sentado na Bola
	50	Rotação Externa no Elástico Sentado na Bola
Costas
	N	Exercícios	OBS	Vídeo Demonstrativo
	1	Puxada vertical alta		https://youtu.be/3oKVLtxQQ6U
	2	Puxada vertical com triângulo		https://youtu.be/i9qLeJ38eNE
	3	Puxada vertical supinada		https://youtu.be/CUAckgb2cGo
	4	Puxada vertical pronada com barra reta		https://youtu.be/3oKVLtxQQ6U
	5	Puxada vertical pronada fechada com barra reta		https://youtu.be/ecRF8ERf2q4
	6	Puxada vertical supinada com barra reta		https://youtu.be/CUAckgb2cGo
	7	Puxada vertical supinada fechada com barra reta		https://youtu.be/E89gVDry-2k
	8	Puxada vertical pegada neutra		https://youtu.be/UqKNBOzHOcM
	9	Puxada vertical unilateral pronada		https://youtu.be/PBa_AWpoqDk
	10	Puxada vertical unilateral supinada		https://youtu.be/fmCl1mo3z3k
	11	Puxada vertical unilateral neutra		https://youtu.be/8z5bRHkgbMg
	12	Remada neutra na máquina		https://youtu.be/GZbfZ033f74
	13	Remada pronada na máquina		https://youtu.be/S6U4oTXFTus
	14	Remada aberta pronada na máquina		https://youtu.be/YKAeU55CkVk
	15	Remada aberta pegada neutra		https://youtu.be/ufPdC5o_vp0
	16	Remada supinada na máquina		https://youtu.be/hHW1MQ0G6co
	17	Remada fechada supinada na máquina		https://youtu.be/wHpWmtIWFrY
	18	Remada cavalo em pé pegada neutra
	19	Remada cavalo em pé pegada pronada
	20	Remada cavalo em pé pegada supinada
	21	Remada cavalo máquina pegada neutra
	22	Remada cavalo máquina pegada pronada
	23	Remada cavalo máquina pegada supinada
	24	Remada cavalo pronada com barra reta
	25	Remada cavalo pronada com barra H
	26	Remada cavalo supinada com barra H
	27	Remada cavalo neutra com barra H
	28	Remada cavalo pronada com halteres no banco inclinado
	29	Remada cavalo supinado com halteres no banco inclinado
	30	Remada cavalo neutro com halteres no banco inclinado
	31	Remada cavalo pronada com halteres alternado no banco inclinado
	32	Remada cavalo supinado com halteres alternado no banco inclinado
	33	Remada cavalo neutro com halteres alternado no banco Inclinado
	34	Remada cavalo pronada unilateral com halter no banco inclinado
	35	Remada cavalo supinado unilateral com halter no banco inclinado
	36	Remada cavalo neutro unilateral com halter no banco inclinado
	37	Remada cavalo supinada com halteres
	38	Remada cavalo neutra com halteres
	39	Remada cavalo pronada com halteres
	40	Remada cavalo supinada com halteres alternado
	41	Remada cavalo neutra com halteres alternado
	42	Remada cavalo pronada com halteres alternado
	43	Remada cavalo supinada com um halter
	44	Remada cavalo neutra com um halter
	45	Remada cavalo pronada com um halter
	46	Remada cavalo pronada com anilhas
	47	Remada cavalo supinada com anilhas
	48	Remada cavalo neutra com anilhas
	49	Remada cavalo pronada com anilhas alternado
	50	Remada cavalo supinada com anilhas alternado
	51	Remada cavalo neutra com anilhas alternado
	52	Remada cavalo pronada com uma anilha
	53	Remada cavalo supinada com uma anilha
	54	Remada cavalo neutra com uma anilha
	55	Crucifixo invertido com halter no banco
	56	Crucifixo invertido com halter em pé tronco inclinado
	57	Crucifixo invertido na máquina
	58	Crucifixo invertido na polia alta
	59	Crucifixo invertido na polia média
	60	Crucifixo invertido na polia baixa
	61	Crucifixo invertido unilateral
	62	Crucifixo inverso no banco inclinado com halter
	63	Crucifixo inverso no banco inclinado unilateral com halter
	64	Crucifixo invertido na máquina unilateral
	65	Crucifixo invertido na polia alta unilateral
	66	Crucifixo invertido na polia média unilateral
	67	Crucifixo invertido na polia baixa unilateral
	68	Crucifixo inverso na polia baixa no banco inclinado
	69	Pull down unilateral pegada pronada
	70	Pull down unilateral pegada neutra
	71	Pull down unilateral pegada supinada
	72	Pulldown pegada pronada na polia alta
	73	Pulldown pegada supinada na polia alta
	74	Pulldown com a corda na polia alta
	75	Pulldown sentado unilateral pegada supinada
	76	Pulldown barra deitado no banco pegada pronada
	77	Barra fixa pronada		https://youtu.be/ivej7xcU5Cw
	78	Barra fixa arqueiro verde		https://youtu.be/gRE_8_u9klk
	79	Barra fixa supinada		https://youtu.be/SwoU7P34ah4
https://youtu.be/3oKVLtxQQ6Uhttps://youtu.be/fmCl1mo3z3khttps://youtu.be/8z5bRHkgbMghttps://youtu.be/GZbfZ033f74https://youtu.be/S6U4oTXFTushttps://youtu.be/YKAeU55CkVkhttps://youtu.be/ufPdC5o_vp0https://youtu.be/hHW1MQ0G6cohttps://youtu.be/wHpWmtIWFrYhttps://youtu.be/ivej7xcU5Cwhttps://youtu.be/gRE_8_u9klkhttps://youtu.be/i9qLeJ38eNEhttps://youtu.be/SwoU7P34ah4https://youtu.be/CUAckgb2cGohttps://youtu.be/3oKVLtxQQ6Uhttps://youtu.be/ecRF8ERf2q4https://youtu.be/CUAckgb2cGohttps://youtu.be/E89gVDry-2khttps://youtu.be/UqKNBOzHOcMhttps://youtu.be/PBa_AWpoqDk
Trapézio
	N	Exercícios	OBS	Vídeo Demonstrativo
	1	Encolhimento com Barra pela Frente		https://youtu.be/BrwUPSLC_hE
	2	Encolhimento com Barra por trás		https://youtu.be/JkdrL9qW6ZQ
	3	Encolhimento com Barra Hexagonal		https://youtu.be/JUAIVvXg9r4
	4	Encolhimento com Halter em Pé		https://youtu.be/JmYo63h3rnw
	5	Encolhimento com Halter Sentado		https://youtu.be/ji-o300p0Zs
	6	Encolhimento Frontal na Polia Baixa		https://youtu.be/d8bsxsLv6v8
	7	Encolhimento por Trás na Polia Baixa		https://youtu.be/6kBsGYIrdvs
	8	Encolhimento Lateral na Polia Baixa		https://youtu.be/sX92Wnff5R4
	9	Encolhimento Frontal no Smith		https://youtu.be/jwp_Zf0-JSE
	10	Encolhimento por Trás no Smith		https://youtu.be/vKXz4UsIVlU
	11	Remada Alta na Barra		https://youtu.be/Z6jSLKXZ0Ag
	12	Remada Alta Com Halter		https://youtu.be/hFMCum41W9c
	13	Remada Alta Na Polia		https://youtu.be/xFmxusM787c
	14	Remada Alta No Smith		https://youtu.be/lD_zvmzP1K0
	15	Remada Com Corda Na Polia Alta		https://youtu.be/dXqObaq8wLk
	16	Remada Alta com Barra EZ		https://youtu.be/Bkn5OEBCrSw
	17	Remada Alta com Kettlebell		https://youtu.be/8VnqwiF8Ykw
	18	Remada Alta com Anilha		https://youtu.be/WVGVQHIeUAA
https://youtu.be/BrwUPSLC_hEhttps://youtu.be/vKXz4UsIVlUhttps://youtu.be/Z6jSLKXZ0Aghttps://youtu.be/hFMCum41W9chttps://youtu.be/xFmxusM787chttps://youtu.be/lD_zvmzP1K0https://youtu.be/dXqObaq8wLkhttps://youtu.be/Bkn5OEBCrSwhttps://youtu.be/8VnqwiF8Ykwhttps://youtu.be/WVGVQHIeUAAhttps://youtu.be/JkdrL9qW6ZQhttps://youtu.be/JUAIVvXg9r4https://youtu.be/JmYo63h3rnwhttps://youtu.be/ji-o300p0Zshttps://youtu.be/d8bsxsLv6v8https://youtu.be/6kBsGYIrdvshttps://youtu.be/sX92Wnff5R4https://youtu.be/jwp_Zf0-JSEBíceps
	N	Exercícios	OBS	Vídeo Demonstrativo
	1	Rosca martelo alternada
	2	Rosca alternada em banco inclinado
	3	Rosca com Barra Reta
	4	Rosca spider com barra
	5	Rosca martelo na Polia
	6	Rosca scott na Polia
	7	Rosca com Barra EZ
	8	Rosca concentrada unilateral
	9	Rosca martelo cruzada ao corpo
	10	Rosca alternada com halteres
	11	Rosca simultânea com halteres
	12	Rosca spider com halteres
	13	Rosca martelo simultânea
	14	Rosca com cabos altos (deitado)
	15	Rosca martelo inclinado
	16	Rosca de bíceps em máquinas
	17	Rosca scott unilateral com halteres
	18	Rosca cruz com polia alta
	19	Rosca Scott com Barra Reta
	20	Rosca Scott com Barra EZ
	21	Rosca martelo no banco scott
	22	Rosca na Polia
	23	Rosca Unilateral na Polia
	24	Rosca 21
Tríceps
	N	Exercícios	OBS	Vídeo Demonstrativo
	1	Supino fechado		https://youtu.be/Hx2w5pEef4A
	2	Mergulho na Paralela		https://youtu.be/OPyI6B68tHw
	3	Mergulho na máquina		https://youtu.be/rh-EYD_etK8
	4	Tríceps Testa Barra W		https://youtu.be/lWNnQbDVOgk
	5	Tríceps Testa Barra Reta
	6	Tríceps Testa Barra H
	7	Tríceps Corda na Polia		https://youtu.be/9LXgTWSPVhk
	8	Tríceps Corda Testa na Polia em Pé		https://youtu.be/bbv77F-LvIc
	9	Tríceps Barra Reta Testa na Polia		https://youtu.be/ytdDPCa36Nk
	10	Tríceps com barra reta na polia pegada pronada
	11	Tríceps com barra reta na polia pegada supinada
	12	Tríceps unilateral na polia pegada pronada
	13	Tríceps unilateral na polia pegada supinada
	14	Mergulho no Banco		https://youtu.be/9EkGm94Q2Ms
	15	Tríceps francês com halteres Bilateral
	16	Tríceps francês com halteres Unilateral
	17	Tríceps coice na polia		https://youtu.be/Mgf3BBYWpRA
	18	Tríceps coice com halteres
	19	Tríceps coice com halteres Bilateral
	20	Flexão fechada		https://youtu.be/QUrO2j-hkC4
	21	Extensão de Tríceps em Pé
	22	Extensão de Tríceps com Barra Declinado
	23	Extensão de Tríceps com Barra Inclinado
	24	Extensão de Tríceps com Halteres em Pé
	25	Extensão de Tríceps com Halteres Declinado
	26	Extensão de Tríceps com Halteres Inclinado
	27	Extensão de Tríceps Deitado com Halteres Neutra		https://youtu.be/2KQO3fqInVA
	28	Mergulho no Banco com um Só Braço
	29	Flexão Fechada na Bola Medicinal
	30	Paralela
	31	Tríceps testa com halteres 
	32	Tríceps na máquina
https://youtu.be/Hx2w5pEef4Ahttps://youtu.be/QUrO2j-hkC4https://youtu.be/2KQO3fqInVAhttps://youtu.be/OPyI6B68tHwhttps://youtu.be/rh-EYD_etK8https://youtu.be/lWNnQbDVOgkhttps://youtu.be/9LXgTWSPVhkhttps://youtu.be/bbv77F-LvIchttps://youtu.be/ytdDPCa36Nkhttps://youtu.be/9EkGm94Q2Mshttps://youtu.be/Mgf3BBYWpRA
Abdômen
	N	Exercícios	OBS	Vídeo Demonstrativo
	1	abdominal no solo		https://youtu.be/1fbU_MkV7NE
	2	abdominal com os pés fixos
	3	abdominal sobre banco*		https://youtu.be/hNoqupytA8g
	4	abdominal banco inclinado		https://youtu.be/hAxO0Y3U-Lw
	5	abdominal com polia alta		https://youtu.be/3qjoXDTuyOE
	6	elevação de Quadril na cadeira abdominal (suporte para as costas)
	7	abdominal borboleta		https://youtu.be/5VbyA9P2eLc
	8	abdominal infra no Solo
	9	abdominal curto no Solo		https://youtu.be/Xyd_fa5zoEU
	10	Prancha Ventral		https://youtu.be/pSHjTRCQxIw
	11	Prancha Ventral Unilateral		https://youtu.be/oRfzSWsX2io
	12	Abdominal no Banco Declinado
	13	Abdominal com Pés Presos nos Halteres		https://youtu.be/uk4cMka2Z2c
	14	Abdominal com os Joelhos Levantados
	15	Abdominal com os Pés Presos no Banco Reto
	16	Abdominal com os Pés Presos no Banco Declinado
	17	Abdominal Declinado com os Braços Erguidos pra Frente
	18	Abdominal Declinado com os Braços Erguidos Acima da Cabeça		https://youtu.be/deBVRx52ADI
	19	Abdominal Declinada com Rotação de Tronco		https://youtu.be/G0nAMO90HAA
	20	Abdominal no Solo com os Pés em cima do Banco		https://youtu.be/uoSRsSggSFw
	21	Abdominal Elevação das Pernas no Solo		https://youtu.be/JB2oyawG9KI
	22	Abdominal Elevação das Pernas no Banco Declinado		https://youtu.be/a_yvt9863zM
	23	Abdominal Tesoura		https://youtu.be/WoNCIBVLbgY
	24	Abdominal com Pernada Alternada		https://youtu.be/eH2jmwDoAhU
	25	Prancha lateral 		https://youtu.be/IkMmABQ9SkM
	26	Prancha lateral com elevação de braço		https://youtu.be/krrxMqVQPCU
	27	Prancha lateral com torção		https://youtu.be/WvaNprSZ7rs
	28	Prancha lateral com movimento de quadril pra baixo		https://youtu.be/LgaYt4Hi6-g
	29	Prancha com cotovelos apoiados e torção		https://youtu.be/u-Xzzhv9htg
	30	Prancha com apoio na bola		https://youtu.be/rlxSgaRdWpw
	31	Escalador cruzado		https://youtu.be/6XGj-O8X9Wo
	32	Prancha Ventral Unilateral com as Mãos		https://www.youtube.com/watch?v=k-yRBBY0S5w
	33	Concha na bola		https://www.youtube.com/watch?v=3GRl_DhLl7g
https://youtu.be/1fbU_MkV7NEhttps://youtu.be/deBVRx52ADIhttps://youtu.be/G0nAMO90HAAhttps://youtu.be/uoSRsSggSFwhttps://youtu.be/JB2oyawG9KIhttps://youtu.be/a_yvt9863zMhttps://youtu.be/WoNCIBVLbgYhttps://youtu.be/eH2jmwDoAhUhttps://youtu.be/IkMmABQ9SkMhttps://youtu.be/krrxMqVQPCUhttps://youtu.be/WvaNprSZ7rshttps://youtu.be/hNoqupytA8ghttps://youtu.be/LgaYt4Hi6-ghttps://youtu.be/u-Xzzhv9htghttps://youtu.be/rlxSgaRdWpwhttps://youtu.be/6XGj-O8X9Wohttps://www.youtube.com/watch?v=k-yRBBY0S5whttps://www.youtube.com/watch?v=3GRl_DhLl7ghttps://youtu.be/hAxO0Y3U-Lwhttps://youtu.be/3qjoXDTuyOEhttps://youtu.be/5VbyA9P2eLchttps://youtu.be/Xyd_fa5zoEUhttps://youtu.be/pSHjTRCQxIwhttps://youtu.be/oRfzSWsX2iohttps://youtu.be/uk4cMka2Z2c
Lombar
	N	Exercícios	OBS	Vídeo Demonstrativo
	1	Good Morning		https://www.youtube.com/watch?v=H5kzJEPyqNk
	2	Extensão de tronco no banco romano		https://www.youtube.com/watch?v=0ssEGdsjGWw
	3	Extensão da lombar solo		https://www.youtube.com/watch?v=pU-WT4TcRSs
	4	Elevação de pernas deitado
	5	Prancha Dorsal		https://www.youtube.com/watch?v=aTMYqyhISXg
	6	Gato em onda		https://www.youtube.com/watch?v=1ndMa0aMLA4
	7	Postura do arco		https://www.youtube.com/watch?v=L_FVkEJL3aY
	8	Ponte		https://www.youtube.com/watch?v=YyzyKwqwIqc
		Flexão lateral do tronco com halter		https://www.youtube.com/watch?v=KZlEkjmMw7c
https://www.youtube.com/watch?v=H5kzJEPyqNkhttps://www.youtube.com/watch?v=0ssEGdsjGWwhttps://www.youtube.com/watch?v=pU-WT4TcRSshttps://www.youtube.com/watch?v=aTMYqyhISXghttps://www.youtube.com/watch?v=1ndMa0aMLA4https://www.youtube.com/watch?v=L_FVkEJL3aYhttps://www.youtube.com/watch?v=YyzyKwqwIqchttps://www.youtube.com/watch?v=KZlEkjmMw7c
Glúteo
	N	Exercícios	OBS	Vídeo Demonstrativo
	1	Leg Press 45° Bilateral		https://youtu.be/R4tV9MyEhJk
	2	Leg Press 45° Unilateral		https://youtu.be/qFQVDUpQt5g
	3	Leg Press Reto Bilateral		https://youtu.be/8EMbB0tCn7Q
	4	Leg Press Reto Unilateral		https://youtu.be/uVUunqZdKfA
	5	Glúteo Máquina		https://youtu.be/Anl9B3vzTiA
	6	Abdução no Pulley		https://youtu.be/pvnR8CDb4BU
	7	Extensão em pé da Perna no Pulley		https://youtu.be/Fr6fdKPdyfM
	8	Extensão sobre o banco da Perna no Pulley		https://www.youtube.com/watch?v=di-naWKmeIo
	9	Cadeira Abdutora		https://youtu.be/2b97cvyH9sE
	10	Recuo Alternado no Smith		https://www.youtube.com/watch?v=-c2zA85RB6s
	11	Afundo no Smith		https://youtu.be/73CD40T-III
	12	Agachamento Sumô com Halteres		https://www.youtube.com/watch?v=WXDqXOBq_4M13	Agachamento Bulgáro com Barra		https://youtu.be/DhjCIfBghCk
	14	Agachamento Bulgáro com Halteres		https://www.youtube.com/watch?v=ToLcIWqft-E
	15	Agachamento Frontal com Barra		https://www.youtube.com/watch?v=OE0Fdn32lGU
	16	Agachamento com Barra nas Costas		https://www.youtube.com/watch?v=Ta6mrI_R_Pg
	17	Agachamento Overhead		https://youtu.be/pn8mqlG0nkE
	18	Agachamento com Kettlebell		https://youtu.be/wRmiqpizfNM
	19	Levantamento Terra		https://www.youtube.com/watch?v=T3x53s0jEns
	20	Levantamento Sumô		https://youtu.be/wQHSYDSgDn8
	21	Afundo Frontal com Barra		https://www.youtube.com/watch?v=ho7K5Tqo66k
	22	Afundo Frontal com Halteres		https://www.youtube.com/watch?v=y6yEXVxQO_U
	23	Afundo Traseiro com Barra		https://www.youtube.com/watch?v=Sux-Id1OIWk
	24	Afundo alternado com salto		https://www.youtube.com/watch?v=r8x7yfXjSXg
	25	Afundo Lateral com Halteres		https://youtu.be/QPQf8iyRChk
	26	Afundo Lateral		https://www.youtube.com/watch?v=_2GL0XJEQCw
	27	Subida no Banco		https://youtu.be/dG75KOf4EtY
	28	Subida no Banco com Halteres		https://www.youtube.com/watch?v=2-uoJQMS0Hk
	29	Subida no Banco com Barra		https://youtu.be/860722r7v2E
	30	Extensão da Pelve no Solo		https://youtu.be/MiVHq0EM234
	31	Extensão Pélvica com Barra		https://www.youtube.com/watch?v=JkujsJVZOso
	32	Extensão Pélvica Unilateral com Halter		https://youtu.be/L4nTaesNm0E
	33	Recuo Alternado no Step		https://www.youtube.com/watch?v=g1-5aqRYmPs
	34	Afundo no Step		https://www.youtube.com/watch?v=uxzap1D_lLs
	35	Abdução de Quadril Estilo Cachorrinho		https://youtu.be/UJgv8Lw7LHY
	36	4 Apoios com as Pernas Flexionadas		https://youtu.be/wmVKbGCDstc
	37	4 Apoios com as Pernas Estendidas		https://youtu.be/9b-B7SIZSVI
	38	Salto na Caixa Agachamento Overhead		https://youtu.be/tz9SGKOQO4U
	39	Sumo Squat on Steps		https://youtu.be/UFKu90Xas54
	40	Agachamento com salto		https://youtu.be/NBY9-kTuHEk
	41	Agachamento na Máquina (Hack)		https://youtu.be/0tn5K9NlCfo
	42	Agachamento smith		https://youtu.be/AHnX-aimA4E
	43	Agachamento taça/ Goblet squat		https://youtu.be/MeIiIdhvXT4
	44	Avanço		https://youtu.be/L8fvypPrzzs
	45	Avanço com Barra na frente		https://www.youtube.com/watch?v=ZEVpfHaDXlY
	46	Avanço com Barra nas Costas		https://www.youtube.com/watch?v=JVYLPanUfk4
	47	Avanço com Halteres		https://www.youtube.com/watch?v=K3ultKWfaOI
	48	Levantamento terra		https://www.youtube.com/watch?v=QuePyle8pVs
	49	Kettlebell swing		https://www.youtube.com/watch?v=86kRLXRqVi0
	50	Elevaçao Pelvica		https://www.youtube.com/watch?v=c-WHrfGGfwg
	51	Levantamento terra sumo		https://www.youtube.com/watch?v=Vmvce-f8vdw
	52	Elevação Pélvica Unilateral		https://www.youtube.com/watch?v=lnkGH0wU388
	53	Agachamento com salto e halteres		https://youtu.be/L0xvUkk81po
https://youtu.be/R4tV9MyEhJkhttps://www.youtube.com/watch?v=-c2zA85RB6shttps://youtu.be/73CD40T-IIIhttps://www.youtube.com/watch?v=WXDqXOBq_4Mhttps://youtu.be/DhjCIfBghCkhttps://www.youtube.com/watch?v=ToLcIWqft-Ehttps://www.youtube.com/watch?v=OE0Fdn32lGUhttps://www.youtube.com/watch?v=Ta6mrI_R_Pghttps://youtu.be/pn8mqlG0nkEhttps://youtu.be/wRmiqpizfNMhttps://www.youtube.com/watch?v=T3x53s0jEnshttps://youtu.be/qFQVDUpQt5ghttps://youtu.be/wQHSYDSgDn8https://www.youtube.com/watch?v=ho7K5Tqo66khttps://www.youtube.com/watch?v=y6yEXVxQO_Uhttps://www.youtube.com/watch?v=Sux-Id1OIWkhttps://www.youtube.com/watch?v=r8x7yfXjSXghttps://youtu.be/QPQf8iyRChkhttps://www.youtube.com/watch?v=_2GL0XJEQCwhttps://youtu.be/dG75KOf4EtYhttps://www.youtube.com/watch?v=2-uoJQMS0Hkhttps://youtu.be/860722r7v2Ehttps://youtu.be/8EMbB0tCn7Qhttps://youtu.be/MiVHq0EM234https://www.youtube.com/watch?v=JkujsJVZOsohttps://youtu.be/L4nTaesNm0Ehttps://www.youtube.com/watch?v=g1-5aqRYmPshttps://www.youtube.com/watch?v=uxzap1D_lLshttps://youtu.be/UJgv8Lw7LHYhttps://youtu.be/wmVKbGCDstchttps://youtu.be/9b-B7SIZSVIhttps://youtu.be/tz9SGKOQO4Uhttps://youtu.be/UFKu90Xas54https://youtu.be/uVUunqZdKfAhttps://youtu.be/NBY9-kTuHEkhttps://youtu.be/0tn5K9NlCfohttps://youtu.be/AHnX-aimA4Ehttps://youtu.be/MeIiIdhvXT4https://youtu.be/L8fvypPrzzshttps://www.youtube.com/watch?v=ZEVpfHaDXlYhttps://www.youtube.com/watch?v=JVYLPanUfk4https://www.youtube.com/watch?v=K3ultKWfaOIhttps://www.youtube.com/watch?v=QuePyle8pVshttps://www.youtube.com/watch?v=86kRLXRqVi0https://youtu.be/Anl9B3vzTiAhttps://www.youtube.com/watch?v=c-WHrfGGfwghttps://www.youtube.com/watch?v=Vmvce-f8vdwhttps://www.youtube.com/watch?v=lnkGH0wU388https://youtu.be/L0xvUkk81pohttps://youtu.be/pvnR8CDb4BUhttps://youtu.be/Fr6fdKPdyfMhttps://www.youtube.com/watch?v=di-naWKmeIohttps://youtu.be/2b97cvyH9sE
Quadríceps
	N	Exercícios	OBS	Vídeo Demonstrativo
	1	Box Jump		https://www.youtube.com/watch?v=NBY9-kTuHEk
	2	Cadeira Extensora Bilateral		https://www.youtube.com/watch?v=1Fi6SvGcG0k
	3	Cadeira Extensora Unilateral		https://www.youtube.com/watch?v=F6CuNJywUPM
	4	Leg Press 45		https://www.youtube.com/watch?v=waAxlYvtCcI
	5	Leg Press 90		https://www.youtube.com/watch?v=x0LxByY6G_g
	6	Agachamento Livre		https://www.youtube.com/watch?v=1Tdm1czsrRc
	7	Agachamento Frontal no Smith		https://www.youtube.com/watch?v=1KvpFbM3PA0
	8	Agachamento Búlgaro Halteres		https://www.youtube.com/watch?v=WyMsCylTcKM
	9	Agachamento Hack		https://www.youtube.com/watch?v=fr9DVLm6-3A
	10	Agachamento taça/ Goblet squat		https://www.youtube.com/watch?v=UdBTB2XQfps
	11	Agachamento com Salto		https://www.youtube.com/watch?v=p6miSld2sGs
	12	Narrow Stance		https://www.youtube.com/watch?v=XTqSrDqg17Y
	13	Split com Barra		https://www.youtube.com/watch?v=qNONRH8mlyc
	14	Afundo (Passada)		https://www.youtube.com/watch?v=2fVBgczbLmc
	15	Flexão Nórdica Reversa		https://www.youtube.com/watch?v=EtsFx8uiKLE
	16	Overhead Squat		https://www.youtube.com/watch?v=RD_vUnqwqqI
				https://www.youtube.com/watch?v=RD_vUnqwqqI
https://www.youtube.com/watch?v=NBY9-kTuHEkhttps://www.youtube.com/watch?v=UdBTB2XQfpshttps://www.youtube.com/watch?v=p6miSld2sGshttps://www.youtube.com/watch?v=XTqSrDqg17Yhttps://www.youtube.com/watch?v=qNONRH8mlychttps://www.youtube.com/watch?v=2fVBgczbLmchttps://www.youtube.com/watch?v=EtsFx8uiKLEhttps://www.youtube.com/watch?v=RD_vUnqwqqIhttps://www.youtube.com/watch?v=RD_vUnqwqqIhttps://www.youtube.com/watch?v=1Fi6SvGcG0khttps://www.youtube.com/watch?v=F6CuNJywUPMhttps://www.youtube.com/watch?v=waAxlYvtCcIhttps://www.youtube.com/watch?v=x0LxByY6G_ghttps://www.youtube.com/watch?v=1Tdm1czsrRchttps://www.youtube.com/watch?v=1KvpFbM3PA0https://www.youtube.com/watch?v=WyMsCylTcKMhttps://www.youtube.com/watch?v=fr9DVLm6-3A
Isquiotibiais
	N	Exercícios	OBS	Vídeo Demonstrativo
	1	Flexão Nórdica		https://www.youtube.com/watch?v=DX8GScRBMZw
	2	Mesa Flexora		https://www.youtube.com/watch?v=ZPvzZvkgFw0
	3	Flexão do joelho na bola		https://www.youtube.com/watch?v=H67s2Phz3s8
	4	Flexora em Pé na Máquina		https://www.youtube.com/watch?v=HGoN-nfJFGE
	5	Cadeira Flexora		https://www.youtube.com/watch?v=kZprEsw1wcY
	6	Cadeira Flexora Unilateral		https://www.youtube.com/watch?v=jQszh3iuu3g
	7	Mesa Flexora Unilateral		https://www.youtube.com/watch?v=I9f3Gxg4xPw
	8	Flexora com Halter		https://www.youtube.com/watch?v=gr5l5u6prhQ
	9	Stiff com Barra		https://www.youtube.com/watch?v=d_XC4svqzU0
	10	Stiff com Halteres		https://www.youtube.com/watch?v=XlGjQYUN4RQ
	11	Stiff com Anilhas		https://www.youtube.com/watch?v=OnLvdb59NNw
	12	Stiff com Kettlebell		https://www.youtube.com/watch?v=ECIAViSpXtY
	13	Stiff unilateral com Halter		https://www.youtube.com/watch?v=5ifbyp9hN58
	14	Stiff unilateral com Anilha		https://youtu.be/pTtJD1nwKt4
	15	Stiff unilateral com kettlebell		https://www.youtube.com/watch?v=QIl1eIQYV2c
	16	Stiff unilateral com dois Halteres		https://www.youtube.com/watch?v=WBHdysLdrUM
	17	Stiff unilateral com duas Anilhas		https://www.youtube.com/watch?v=_DBOyKkAx9E
	18	Stiff unilateral com barra		https://www.youtube.com/watch?v=uQ1rw6oarMo
https://www.youtube.com/watch?v=DX8GScRBMZwhttps://www.youtube.com/watch?v=XlGjQYUN4RQhttps://www.youtube.com/watch?v=OnLvdb59NNwhttps://www.youtube.com/watch?v=ECIAViSpXtYhttps://www.youtube.com/watch?v=5ifbyp9hN58https://youtu.be/pTtJD1nwKt4https://www.youtube.com/watch?v=QIl1eIQYV2chttps://www.youtube.com/watch?v=WBHdysLdrUMhttps://www.youtube.com/watch?v=_DBOyKkAx9Ehttps://www.youtube.com/watch?v=uQ1rw6oarMohttps://www.youtube.com/watch?v=ZPvzZvkgFw0https://www.youtube.com/watch?v=H67s2Phz3s8https://www.youtube.com/watch?v=HGoN-nfJFGEhttps://www.youtube.com/watch?v=kZprEsw1wcYhttps://www.youtube.com/watch?v=jQszh3iuu3ghttps://www.youtube.com/watch?v=I9f3Gxg4xPwhttps://www.youtube.com/watch?v=gr5l5u6prhQhttps://www.youtube.com/watch?v=d_XC4svqzU0Panturrilha
	N	Exercícios	OBS	Vídeo Demonstrativo
	1	Panturrilha em pé		https://m.youtube.com/watch?v=dCoJjs6D9qI
	2	Panturrilha no leg press		https://m.youtube.com/watch?v=aPhesY3Z0RI
	3	Elevação de panturrilha em pé		https://m.youtube.com/watch?v=T1Cm1d3UKEY
	4	Elevação de panturrilha com uma perna só		https://m.youtube.com/watch?v=djDfA3fnOak
	5	Elevação de panturrilha sentado		https://m.youtube.com/watch?v=spESz-f39Iw
	6	Elevação de panturrilha com barra		https://m.youtube.com/watch?v=Q1xgiM8BJX8
	7	Elevação de panturrilha com carga em uma perna		https://www.google.com.br/search?q=panturrilha+sentado+com+barra+com+uma+perna+so&hl=pt-BR&tbm=isch&source=hp&biw=1366&bih=657&ei=jHZ4YOGuO7qe5OUP2amEqA4&oq=panturrilha+sentado+com+barra+com+uma+perna+so&gs_lcp=CgNpbWcQAzoFCAAQsQM6CAgAELEDEIMBOgIIADoECAAQEzoICAAQBRAeEBM6BggAEAUQHjoECAAQHjoECAAQGFCxiwFY2LUCYMLJAmgCcAB4AIAB0AGIAdI3kgEGMC40Ny4xmAEAoAEBqgELZ3dzLXdpei1pbWewAQA&sclient=img&ved=0ahUKEwjhpML34YDwAhU6D7kGHdkUAeUQ4dUDCAc&uact=5#imgrc=oAV5y-fycPRPyM&imgdii=ioxQFYnGYkgwFM
	8	Elevação de panturrilha sentado com barra		https://m.youtube.com/watch?v=Q1xgiM8BJX8
	9	Elevação de Panturrilha Sentado com Halteres		https://m.youtube.com/watch?v=2FItd9oYYWg
	10	Elevação de Panturrilha Sentado com com uma Perna só		https://m.youtube.com/watch?v=djDfA3fnOak
	11	Elevação de Panturrilha Sentado com Barra com uma Perna só		https://youtu.be/PNWjCBUKIsA
	12	Elevação de Panturrilha Sentado na Máquina		https://www.youtube.com/watch?v=spESz-f39Iw
	13	Elevação de Panturrilha Sentado na Máquina com uma Perna só.		https://youtu.be/MhUzkSK2Slk
	14	Elevação de Panturrilha Sentado no Smith		https://www.youtube.com/watch?v=iK6cVWR3-jI
	15	Elevação de Panturrilha Sentado no Smith com uma Perna só		https://youtu.be/Nd25-BniuGQ
	16	Elevação de Panturrilhas em Pé na Máquina Normal		https://www.youtube.com/watch?v=U0cvKD8rhGs
	17	Elevação de Panturrilhas em Pé na Máquina para Fora		https://www.youtube.com/watch?v=Sp6twp79rnY
	18	Elevação de Panturrilhas em Pé na Máquina com uma só perna Normal		https://www.youtube.com/watch?v=i5HRHvz1b-w
	19	Elevação de Panturrilhas em Pé com Halteres Normal		https://www.youtube.com/watch?v=taJ1LKIwwKI
	20	Elevação de Panturrilhas em Pé com Halteres com uma só perna Padrão		https://www.google.com.br/url?sa=i&url=https%3A%2F%2Fwww.musculacao.net%2Fmelhores-exercicios-panturrilhas%2F&psig=AOvVaw3VYq3XNF6eOc0wFZHNvtF5&ust=1618597250684000&source=images&cd=vfe&ved=0CAIQjRxqFwoTCKjFsOvugPACFQAAAAAdAAAAABAD
	21	Elevação de Panturrilhas em Pé com Halteres Padrão		https://www.youtube.com/watch?v=QNWzxdQSD8g
	22	Elevação de Panturrilhas em Pé com Halteres com uma só perna Padrão		https://www.google.com.br/url?sa=i&url=https%3A%2F%2Fwww.musculacao.net%2Fmelhores-exercicios-panturrilhas%2F&psig=AOvVaw3VYq3XNF6eOc0wFZHNvtF5&ust=1618597250684000&source=images&cd=vfe&ved=0CAIQjRxqFwoTCKjFsOvugPACFQAAAAAdAAAAABAD
	23	Elevação de Panturrilha no Smith Padrão		https://www.youtube.com/watch?v=Bfu6-o4QnOc
	24	Elevação de Panturrilha no Smith para Fora		https://i.ytimg.com/vi/8PdPiK_AzYI/maxresdefault.jpg
	25	Elevação de Panturrilha no Smith para Dentro		https://g5d9q3h7.rocketcdn.me/wp-content/uploads/2019/07/Calves.jpg
	26	Elevação de Panturrilha no Smith com uma só perna Padrão		https://www.youtube.com/watch?v=87zEATTUhHo
	27	Elevação de Panturrilha no Smith com uma só perna para Fora		https://i.ytimg.com/vi/8PdPiK_AzYI/maxresdefault.jpg
	28	Elevação de Panturrilha no Smith com uma só perna para Dentro		https://www.bodbot.com/mobilebrowser/resources/images/exercises/95.jpg
	29	Elevação de Panturrilha na Máquina de Agachamento Hack		https://www.youtube.com/watch?v=j5pGc5ZHftk
https://m.youtube.com/watch?v=dCoJjs6D9qIhttps://m.youtube.com/watch?v=djDfA3fnOakhttps://youtu.be/PNWjCBUKIsAhttps://www.youtube.com/watch?v=spESz-f39Iwhttps://youtu.be/MhUzkSK2Slkhttps://www.youtube.com/watch?v=iK6cVWR3-jIhttps://youtu.be/Nd25-BniuGQhttps://www.youtube.com/watch?v=U0cvKD8rhGshttps://www.youtube.com/watch?v=Sp6twp79rnYhttps://www.youtube.com/watch?v=i5HRHvz1b-whttps://www.youtube.com/watch?v=taJ1LKIwwKIhttps://m.youtube.com/watch?v=aPhesY3Z0RIhttps://www.google.com.br/url?sa=i&url=https%3A%2F%2Fwww.musculacao.net%2Fmelhores-exercicios-panturrilhas%2F&psig=AOvVaw3VYq3XNF6eOc0wFZHNvtF5&ust=1618597250684000&source=images&cd=vfe&ved=0CAIQjRxqFwoTCKjFsOvugPACFQAAAAAdAAAAABADhttps://www.youtube.com/watch?v=QNWzxdQSD8ghttps://www.google.com.br/url?sa=i&url=https%3A%2F%2Fwww.musculacao.net%2Fmelhores-exercicios-panturrilhas%2F&psig=AOvVaw3VYq3XNF6eOc0wFZHNvtF5&ust=1618597250684000&source=images&cd=vfe&ved=0CAIQjRxqFwoTCKjFsOvugPACFQAAAAAdAAAAABADhttps://www.youtube.com/watch?v=Bfu6-o4QnOchttps://i.ytimg.com/vi/8PdPiK_AzYI/maxresdefault.jpghttps://g5d9q3h7.rocketcdn.me/wp-content/uploads/2019/07/Calves.jpghttps://www.youtube.com/watch?v=87zEATTUhHohttps://i.ytimg.com/vi/8PdPiK_AzYI/maxresdefault.jpghttps://www.bodbot.com/mobilebrowser/resources/images/exercises/95.jpghttps://www.youtube.com/watch?v=j5pGc5ZHftkhttps://m.youtube.com/watch?v=T1Cm1d3UKEYhttps://m.youtube.com/watch?v=djDfA3fnOakhttps://m.youtube.com/watch?v=spESz-f39Iwhttps://m.youtube.com/watch?v=Q1xgiM8BJX8https://www.google.com.br/search?q=panturrilha+sentado+com+barra+com+uma+perna+so&hl=pt-BR&tbm=isch&source=hp&biw=1366&bih=657&ei=jHZ4YOGuO7qe5OUP2amEqA4&oq=panturrilha+sentado+com+barra+com+uma+perna+so&gs_lcp=CgNpbWcQAzoFCAAQsQM6CAgAELEDEIMBOgIIADoECAAQEzoICAAQBRAeEBM6BggAEAUQHjoECAAQHjoECAAQGFCxiwFY2LUCYMLJAmgCcAB4AIAB0AGIAdI3kgEGMC40Ny4xmAEAoAEBqgELZ3dzLXdpei1pbWewAQA&sclient=img&ved=0ahUKEwjhpML34YDwAhU6D7kGHdkUAeUQ4dUDCAc&uact=5https://m.youtube.com/watch?v=Q1xgiM8BJX8https://m.youtube.com/watch?v=2FItd9oYYWg
Plan1
		GRUPO MUSCULAR
	N	N°	Exercícios	OBS	Vídeo demonstrativo
	14	1	Supino Inclinado Supinado com Halteres	0	0
	10	2	Supino Inclinado no Smith	0	https://youtu.be/D_h6XI_YxhA
	5	3	Supino Reto com Halteres	0	https://youtu.be/SWVO95XzxKg
	23	4	Supino Reto com Barra com Elástico	0	https://youtu.be/RnJ_ZEy0vVc
	39	5	Crucifixo na Polia Baixa	0	https://youtu.be/I59ys6gg878
	64	6	Flexão com Disco Alternada	0	https://youtu.be/ggDuQWxnIHU
		GRUPO MUSCULAR
	N	N°	Exercícios	OBS	Video demonstrativo
	50	1	Elevação Lateral com Halter Sentado Alternado	0	0
	40	2	Elevação Lateral com Halter Unilateral	0
	16	3	Elevação Frontal com Barra W	0	triceps 
	27	4	Elevação Frontal com pegada Neutra em Pé	0
	46	5	Desenvolvimento com Halter Sentado Alternado	0
	48	6	Rotação Externa na Polia Sentado na Bola	ERROR:#N/A