1 Month program. Improve your muscle mass. Sat. 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 Saturday of the 3rd and 4th week. Chest and back.
Barbell Shoulder Press
5 series
10 reps
60 seg desc
Pull ups
5 series
8 reps
60 seg desc
Upright barbell row
4 series
10 reps
60 seg desc
Seated incline dumbbell bicep curl
4 series
10 reps
60 seg desc
Side lateral raise
4 series
12 reps
Triceps Pulldown
4 series
12 reps
Plank jack
3 series
30 seg
30 seg desc
Plank knee to elbow
3 series
30 reps
30 seg desc
Push up with torso rotation
3 series
30 reps
30 seg desc