TREINO PPL (5x por semana) . TREINO SEMANAL – Divisão PPL com 5 dias de treino 🔥 PUSH • PULL • LEGS • DESCANSO • UPPER • LOWER ⸻ SEGUNDA – PUSH (Peito Ombro Tríceps) 🏋️ Supino reto 🏋️‍♂️ Supino inclinado com halteres 💪 Desenvolvimento militar 🕊️ Elevação lateral 🔩 Tríceps corda 🔧 Tríceps testa ⸻ TERÇA – PULL (Costas Bíceps) 🧗 Barra fixa ou puxada frente 🚣 Remada curvada 🏹 Remada unilateral no banco 📥 Pulldown neutro 💪 Rosca direta 🔁 Rosca alternada ⸻ QUARTA – LEGS (Quadríceps Poster
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