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a sequência e os exercícios utilizados foram idênticos nas duas sessões de tr: 1 supino; 2 supino inclinado; 3 puxador dorsal; 4 remada; 5 desenvolvimento deltoide; 6 elevação lateral; 7 rosca direta; 8 tríceps polia; 9 rosca inversa; 10 leg press 45º; 11 mesa flexora; 12 banco sóleo.
exercise sets were identical in the two rt sessions: 1 bench press; 2 incline bench press; 3 pulldown; 4 upright row; 5 deltoid development; 6 shoulder fly; 7 standing barbell curl; 8 pushdown; 9 reverse curl; 10 45° leg press; 11 leg curl 12 and seated calf raise.