R7Personal - CADU by Ronaldo Neves https://padlet.com/r7personal/vyx7vzh9ykp988d8 SÉRIE Cadu en-us 2023-03-08 14:25:37 UTC 2026-01-02 23:27:05 UTC hello@padlet.com https://padlet.net/icons/png/1f3c3-2642.png Fazer os exercícios com cadência de 3s de execução. Obs: tem um vídeo de alongamento lá no fim da série 3. r7personal https://padlet.com/r7personal/vyx7vzh9ykp988d8/wish/2508677381 Descanso de 45s a 1 minuto entre os exercícios. ]]> 2023-03-08 14:25:37 UTC https://padlet.com/r7personal/vyx7vzh9ykp988d8/wish/2508677381 Série 1 - 3x12 r7personal https://padlet.com/r7personal/vyx7vzh9ykp988d8/wish/2508677384 2023-03-08 14:25:37 UTC https://padlet.com/r7personal/vyx7vzh9ykp988d8/wish/2508677384 Série 1 - 3 x 12 - 15kg de c/lado r7personal https://padlet.com/r7personal/vyx7vzh9ykp988d8/wish/2508677385 2023-03-08 14:25:37 UTC https://padlet.com/r7personal/vyx7vzh9ykp988d8/wish/2508677385 Serie 1 - 3 x 20 - peso livre r7personal https://padlet.com/r7personal/vyx7vzh9ykp988d8/wish/2508677386 2023-03-08 14:25:37 UTC https://padlet.com/r7personal/vyx7vzh9ykp988d8/wish/2508677386 Serie 1 - 3 x 15 - 6kg de cada lado r7personal https://padlet.com/r7personal/vyx7vzh9ykp988d8/wish/2508677387 2023-03-08 14:25:37 UTC https://padlet.com/r7personal/vyx7vzh9ykp988d8/wish/2508677387 Série 1 - 3 x 15 - 2 ou 3placas r7personal https://padlet.com/r7personal/vyx7vzh9ykp988d8/wish/2508677388 2023-03-08 14:25:37 UTC https://padlet.com/r7personal/vyx7vzh9ykp988d8/wish/2508677388 Série 1 - 3 x 12 - 5 ou 6 placas r7personal https://padlet.com/r7personal/vyx7vzh9ykp988d8/wish/2508677389 2023-03-08 14:25:37 UTC https://padlet.com/r7personal/vyx7vzh9ykp988d8/wish/2508677389 Série 1 - 3 x 25 r7personal https://padlet.com/r7personal/vyx7vzh9ykp988d8/wish/2508677390 2023-03-08 14:25:37 UTC https://padlet.com/r7personal/vyx7vzh9ykp988d8/wish/2508677390 Serie 1 - 3 x 12 -10kg r7personal https://padlet.com/r7personal/vyx7vzh9ykp988d8/wish/2508677391 2023-03-08 14:25:37 UTC https://padlet.com/r7personal/vyx7vzh9ykp988d8/wish/2508677391 Série 1 - 3 x 12 - 5 ou 6 placas r7personal https://padlet.com/r7personal/vyx7vzh9ykp988d8/wish/2508677393 2023-03-08 14:25:37 UTC https://padlet.com/r7personal/vyx7vzh9ykp988d8/wish/2508677393 Serie 2 - 3 x 12 - 6kg de cada lado r7personal https://padlet.com/r7personal/vyx7vzh9ykp988d8/wish/2508677394 2023-03-08 14:25:37 UTC https://padlet.com/r7personal/vyx7vzh9ykp988d8/wish/2508677394 Serie 2 - 3 x 10 - peso livre r7personal https://padlet.com/r7personal/vyx7vzh9ykp988d8/wish/2508677395 2023-03-08 14:25:37 UTC https://padlet.com/r7personal/vyx7vzh9ykp988d8/wish/2508677395 Serie 2 - 3 x 10 - 3kg de cada lado r7personal https://padlet.com/r7personal/vyx7vzh9ykp988d8/wish/2508677398 2023-03-08 14:25:37 UTC https://padlet.com/r7personal/vyx7vzh9ykp988d8/wish/2508677398 Serie 2 - 3 x 15 - peso livre r7personal https://padlet.com/r7personal/vyx7vzh9ykp988d8/wish/2508677400 2023-03-08 14:25:37 UTC https://padlet.com/r7personal/vyx7vzh9ykp988d8/wish/2508677400 Serie 2 - 3 x 12 -peso livre r7personal https://padlet.com/r7personal/vyx7vzh9ykp988d8/wish/2508677402 2023-03-08 14:25:37 UTC https://padlet.com/r7personal/vyx7vzh9ykp988d8/wish/2508677402 Serie 2 - 3 x 10- 10 kg de cada lado r7personal https://padlet.com/r7personal/vyx7vzh9ykp988d8/wish/2508677404 2023-03-08 14:25:37 UTC https://padlet.com/r7personal/vyx7vzh9ykp988d8/wish/2508677404 Série 2 - 3 X 10 - 6kg r7personal https://padlet.com/r7personal/vyx7vzh9ykp988d8/wish/2508677405 2023-03-08 14:25:37 UTC https://padlet.com/r7personal/vyx7vzh9ykp988d8/wish/2508677405 Serie 2 - 3 x 10 - peso livre r7personal https://padlet.com/r7personal/vyx7vzh9ykp988d8/wish/2508677406 2023-03-08 14:25:37 UTC https://padlet.com/r7personal/vyx7vzh9ykp988d8/wish/2508677406 Série 3 - 3 x 15 - 6 ou 7 placas r7personal https://padlet.com/r7personal/vyx7vzh9ykp988d8/wish/2508677407 2023-03-08 14:25:37 UTC https://padlet.com/r7personal/vyx7vzh9ykp988d8/wish/2508677407 Série 3 - 3 x 12 - 7 ou 8 placas r7personal https://padlet.com/r7personal/vyx7vzh9ykp988d8/wish/2508677409 2023-03-08 14:25:37 UTC https://padlet.com/r7personal/vyx7vzh9ykp988d8/wish/2508677409 Serie 3 - 3 x 12 - 6kg de cada lado r7personal https://padlet.com/r7personal/vyx7vzh9ykp988d8/wish/2508677410 2023-03-08 14:25:37 UTC https://padlet.com/r7personal/vyx7vzh9ykp988d8/wish/2508677410 Serie - 3 - 3 x 12 - 10kg de cada lado r7personal https://padlet.com/r7personal/vyx7vzh9ykp988d8/wish/2508677412 2023-03-08 14:25:37 UTC https://padlet.com/r7personal/vyx7vzh9ykp988d8/wish/2508677412 Série 3 - 3 X 12 - 10kg r7personal https://padlet.com/r7personal/vyx7vzh9ykp988d8/wish/2508677414 2023-03-08 14:25:37 UTC https://padlet.com/r7personal/vyx7vzh9ykp988d8/wish/2508677414 Série 3 - 3 x 15 - 6 ou 7 placas r7personal https://padlet.com/r7personal/vyx7vzh9ykp988d8/wish/2508677416 2023-03-08 14:25:37 UTC https://padlet.com/r7personal/vyx7vzh9ykp988d8/wish/2508677416 Série 3 - 3 x 15 - 5 ou 6 placas r7personal https://padlet.com/r7personal/vyx7vzh9ykp988d8/wish/2508677418 2023-03-08 14:25:37 UTC https://padlet.com/r7personal/vyx7vzh9ykp988d8/wish/2508677418 Serie 3 - 3 x 20 - peso livre r7personal https://padlet.com/r7personal/vyx7vzh9ykp988d8/wish/2508677419 2023-03-08 14:25:37 UTC https://padlet.com/r7personal/vyx7vzh9ykp988d8/wish/2508677419 Alongamento- Fazer no final de cada dia de treino r7personal https://padlet.com/r7personal/vyx7vzh9ykp988d8/wish/2508677420 SE POSSÍVEL FAZER MAIS UMA VEZ NO DIA.]]> 2023-03-08 14:25:37 UTC https://padlet.com/r7personal/vyx7vzh9ykp988d8/wish/2508677420