Hipertrofia Costas e bicep – BC Let's do this! Smash your daily workout and reach your fitness goals. Plano de treino desenhado para hipertrofia muscular. Aquecimento 1.Dumbbell 1 Arm Row 12 a 15 reps / 4 series / 1 min descanso 2.Barbell Single Row 12 a 15 reps / 4 series / 1 min descanso 3.Barbell Clean and Press 12 a 15 reps / 4 series / 1 min descanso 4.Plank + Arm Raise 20 reps / 4 series / 1 min descanso 5.Lat PullDown 12 a 15 reps / 4 series / 1 min descanso 6.Dumbbell Alternated Bicep Curl 12 reps / 4 series / 1 min descanso 7.Dumbbell Bicep curl to overhead press 12 reps / 4 series / 1 min descanso
