1 Month program. Improve your muscle mass. Wednes 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 Wednesday of the 1st and 2nd week. Legs and shoulders.
HALF BARBELL SQUAT
5 sets
8 reps
60 sec rest
Barbell Shoulder Press
5 sets
8 reps
60 sec rest
Seated machine leg extension
4 sets
12 reps
60 sec rest
Seated Leg Curl
4 sets
12 reps
60 sec rest
Dumbbell shoulder press
4 sets
12 reps
60 sec rest
90 Degree dumbbell lateral raise
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 sec
30 sec rest