Create a workout plan for the first week, with exercises, series, velocity, weight, repetitions, interval, and technique. Monday: Pulley frente, Pu...

Create a workout plan for the first week, with exercises, series, velocity, weight, repetitions, interval, and technique.
Monday: Pulley frente, Pulley triângulo, Remada pronada, Deltóide posterior, Rosca scott, Rosca Simultânea, Extensão lombar
Tuesday: Supino reto, Dumbbell press inclinado, Crucifixo cabo, Elevação lateral, Tríceps testa, Tríceps pulley, Abdômem infra
Wednesday: Agachamento livre, Leg press, Agachamento hack, Flexora deitada, Panturrilha sentada, Panturrilha em pé
Thursday: Pulley frente, Remada baixa, Remada baixa romana, Crucifixo inverso, Rosca direta, Rosca alternada, Manguito rotador externo
Friday: Supino reto, Dumbbell press reto, Supino inclinado, Elevação lateral, Triceps pulley, Triceps pulley corda, Abdômem infra
Saturday: Agachamento hack, Leg press, Cadeira extensora, Cadeira flexora, Panturrilha em pé, Panturrilha sentado
Each exercise has a different number of series, velocity, weight, repetitions, and interval.
The technique used in each exercise is not described in detail.