Flexões spider-man: 20
Flexões com perna alternada (4.5kg de carga): 20, 20
Agachamentos: 40, 26 (4.5kg), 30 (4.5kg)
Extensões de panturrilha (4.5kg): 30, 40, 40
Passos altos (4.5kg): 20, 20, 20
Pull-ups (45 graus): 10, 10, 10, 10
Flexões spider-man: 20
Flexões com perna alternada (4.5kg de carga): 20, 20
Agachamentos: 40, 26 (4.5kg), 30 (4.5kg)
Extensões de panturrilha (4.5kg): 30, 40, 40
Passos altos (4.5kg): 20, 20, 20
Pull-ups (45 graus): 10, 10, 10, 10
