# Sexta-Feira

Bicep Curl · Hammer Curl · Concentration Curl · Triceps Extension (Standing, Overhead) · Triceps Kickback · Crunch (Reverse) · Leg Raise

## Workout


## Bíceps

- 3 × 10-15 Bicep Curl - Dumbbell
- 3 × 10-15 Hammer Curl - Dumbbell
- 2 × 12-15 Concentration Curl - Dumbbell

## Tríceps

- 3 × 10-15 Triceps Extension (Standing, Overhead) - Dumbbell
- 3 × 12-20 Triceps Kickback - Dumbbell

## Workout


## Abdômen

- 3 × 12-20 Crunch (Reverse)
- 3 × 8-15 Leg Raise