# Calistenia Teste

## Segunda-Feira

Floor Press · Push-Up (Incline) · Fly · Triceps Extension (Standing, Overhead) · Triceps Kickback · Lateral Raise

### Workout

- 4 × 10-15 Squat - Dumbbell
- 3 × 10-15 Deadlift (Romanian) - Dumbbell
- 3 × 10-15 Bicep Curl - Dumbbell
- 3 × 10-15 Bicep Curl (Hammer) - Dumbbell
- 3 × 12-15 Triceps Kickback - Dumbbell
- 3 × 12-15 Leg Curl (Standing) - Machine


## Terça-Feira

Reverse Lunge · Glute Bridge · Hip Abduction (Standing) · Calf Raise · Wrist Curl (Seated Palms-Up) · Wrist Curl (Palms-Down, Seated) · Dead Bug

### Workout

- 2 × 8-12 Reverse Lunge - Dumbbell
- 3 × 12-15 Glute Bridge - Exercise Ball
- 3 × 12-20 Hip Abduction (Standing) - Resistance Band
- 3 × 15-20 Calf Raise
- 3 × 15-20 Lateral Raise - Dumbbell
- 3 × 15-20 Bicep Curl - Dumbbell
- 3 × 10-12 Hip Raise (Bent-Knee)


## Quarta-Feira

Deadlift (Romanian) · Glute Bridge · Leg Raise (Side) · Leg Curl (Prone) · Triceps Kickback · Dead Bug · Crunch (Reverse)

### Workout

- 3 × 10-15 Deadlift (Romanian) - Dumbbell
- 3 × 12-15 Glute Bridge
- 3 × 12-20 Leg Raise (Side)
- 3 × 10-15 Leg Curl (Prone)
- 3 × 10-15 Triceps Kickback - Dumbbell
- 3 × 8-12 Heel Touch (Alternating)
- 2 × 10-15 Crunch (Reverse)


## Sexta-Feira


## Sábado