1 Month program. Improve your muscle mass. Monday of 3rd and 4th week.
Goal
4 week program, divided in 2 parts: Week 1-2 and Week 3-4, each part has 9 exercises, we will do the first 4 separated between them, the last 2 in a superset and 3 more exercises to improve the core. The goal is to increase the muscle mass and for it we will train intensely, 4 days per week. This session is the Monday of the 3rd and 4th week. Chest and back.
Incline barbell bench chest press
5 sets
10 reps
60 sec rest
Bent over barbell row
5 sets
10 reps
60 sec rest
Dumbbell bench press
4 sets
10 reps
60 sec rest
Dumbbell prone reverse flye
4 sets
10 reps
60 sec rest
CABLE CROSSOVER
4 sets
12 reps
60 sec rest
Straight-arm pulldowns
4 sets
12 reps
60 sec rest
Forearm Plank
3 sets
30 reps
30 sec rest
Bird Dog - Superman
3 sets
30 reps
30 sec rest
Reverse crunch
3 sets
30 reps
30 sec rest