1 Month program. Improve your muscle mass. Wed. of 3rd and 4th week.
Target
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 3rd and 4th week. Legs and arms.
HALF BARBELL SQUAT
5 series
10 reps
60 seg desc
Romanian Deadlift
5 series
10 reps
60 seg desc
Supinated grip pull down
4 series
10 reps
60 seg desc
PECTORAL DIPS
4 series
8 reps
60 seg desc
Standing biceps cable curl
4 series
12 reps
Triceps Pulldown
4 series
12 reps
Plank and hip flexon
3 series
30 reps
30 seg desc
Sahrmann Level One
3 series
30 reps
30 seg desc
V-Sit up
3 series
30 reps
30 seg desc