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💪 Treino completo de braço com 1 só polia ▶️ Superset 1 – 4x 8-10 • Tríceps francês unilateral • Rosca Bayesian unilateral ▶️ Superset 2 – 4x 8-10 • Tríceps testa unilateral • Rosca direta unilateral ▶️ Superset 3 – 4x 8-10 • Tríceps neutro • Rosca martelo unilateral 🔥 Finalizador – 3x 10-12 • Rosca de punho • Rosca punho inversa Rápido, eficiente e sem precisar disputar máquina 😉 #treinodebraço #superset #triceps #biceps #antebraço
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Treino PULL completo Remada curvada - 1 x 15 / 1 x 10 a 12 / 2 x 8 a 10 progredindo carga Puxada fechada - 3 x 8 a 10 c/ carga máxima Face Pull - 3 x 12 Crucifixo inverso na polia - 3 x Falha Rosca bayesian - 3 x Falha Rosca alternada - 3 x 8 a 10
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