1 Month program. Improve your muscle mass. Satday of 1st and 2nd 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 Saturday of the 1st and 2nd week. Chest and shoulders.
Incline barbell bench chest press
5 sets
8 reps
60 sec rest
Dumbbell pullover
5 sets
8 reps
60 sec rest
Upright barbell row
4 sets
12 reps
60 sec rest
Side lateral raise
4 sets
12 reps
60 sec rest
Incline bench dumbbell flyes
4 sets
12 reps
60 sec rest
Push up
4 sets
12 reps
60 sec rest
Push up with torso rotation
3 sets
30 sec
30 sec rest
Plank jack
3 sets
30 sec
30 sec rest
Plank knee to elbow
3 sets
30 reps
30 sec rest