11 e 12
Build Muscle
6 weeks / 4 days per week
4 dias de luta
Reviews
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Week 1
Day 1
Incline barbell bench press
AssistanceBench Press
AssistanceSeated • Fly
AssistanceSeated • Shoulder Press
AssistanceTricep Pushdown
AssistanceSeated • Lateral • Raise
AssistanceDay 2
Parallel Grip • Eleveçao afastada paralela
AssistanceBent Over • Row
AssistanceOne Arm Seated High Row
AssistanceIncline • Biceps Curl
AssistancePulldown
AssistanceIncline • Reverse Fly
AssistanceDay 3
Squat
Assistance45 Degree Leg Press
AssistanceAlternating Leg Extension
AssistanceRomanian Deadlift
AssistanceLying Lateral Raise
AssistanceNordic Hamstring Curl
AssistanceDay 4
Seated • Overhead • Military Press
AssistanceBench Press
AssistanceLying • Tricep Extension
AssistanceBiceps Curl
AssistanceLateral • Raise
AssistancePull-Up
AssistanceWeek 2
Day 1
Incline barbell bench press
AssistanceBench Press
AssistanceSeated • Fly
AssistanceSeated • Shoulder Press
AssistanceTricep Pushdown
AssistanceSeated • Lateral • Raise
AssistanceDay 2
Parallel Grip • Eleveçao afastada paralela
AssistanceBent Over • Row
AssistanceOne Arm Seated High Row
AssistanceIncline • Biceps Curl
AssistancePulldown
AssistanceIncline • Reverse Fly
AssistanceDay 3
Squat
Assistance45 Degree Leg Press
AssistanceAlternating Leg Extension
AssistanceRomanian Deadlift
AssistanceLying Lateral Raise
AssistanceNordic Hamstring Curl
AssistanceDay 4
Seated • Overhead • Military Press
AssistanceBench Press
AssistanceLying • Tricep Extension
AssistanceBiceps Curl
AssistanceLateral • Raise
AssistancePull-Up
AssistanceWeek 3
Day 1
Incline barbell bench press
AssistanceBench Press
AssistanceSeated • Fly
AssistanceSeated • Shoulder Press
AssistanceTricep Pushdown
AssistanceSeated • Lateral • Raise
AssistanceDay 2
Parallel Grip • Eleveçao afastada paralela
AssistanceBent Over • Row
AssistanceOne Arm Seated High Row
AssistanceIncline • Biceps Curl
AssistancePulldown
AssistanceIncline • Reverse Fly
AssistanceDay 3
Squat
Assistance45 Degree Leg Press
AssistanceAlternating Leg Extension
AssistanceRomanian Deadlift
AssistanceLying Lateral Raise
AssistanceNordic Hamstring Curl
AssistanceDay 4
Seated • Overhead • Military Press
AssistanceBench Press
AssistanceLying • Tricep Extension
AssistanceBiceps Curl
AssistanceLateral • Raise
AssistancePull-Up
AssistanceWeek 4
Day 1
Incline barbell bench press
AssistanceBench Press
AssistanceSeated • Fly
AssistanceSeated • Shoulder Press
AssistanceTricep Pushdown
AssistanceSeated • Lateral • Raise
AssistanceDay 2
Parallel Grip • Eleveçao afastada paralela
AssistanceBent Over • Row
AssistanceOne Arm Seated High Row
AssistanceIncline • Biceps Curl
AssistancePulldown
AssistanceIncline • Reverse Fly
AssistanceDay 3
Squat
Assistance45 Degree Leg Press
AssistanceAlternating Leg Extension
AssistanceRomanian Deadlift
AssistanceLying Lateral Raise
AssistanceNordic Hamstring Curl
AssistanceDay 4
Seated • Overhead • Military Press
AssistanceBench Press
AssistanceLying • Tricep Extension
AssistanceBiceps Curl
AssistanceLateral • Raise
AssistancePull-Up
AssistanceWeek 5
Day 1
Incline barbell bench press
AssistanceBench Press
AssistanceSeated • Fly
AssistanceSeated • Shoulder Press
AssistanceTricep Pushdown
AssistanceSeated • Lateral • Raise
AssistanceDay 2
Parallel Grip • Eleveçao afastada paralela
AssistanceBent Over • Row
AssistanceOne Arm Seated High Row
AssistanceIncline • Biceps Curl
AssistancePulldown
AssistanceIncline • Reverse Fly
AssistanceDay 3
Squat
Assistance45 Degree Leg Press
AssistanceAlternating Leg Extension
AssistanceRomanian Deadlift
AssistanceLying Lateral Raise
AssistanceNordic Hamstring Curl
AssistanceDay 4
Seated • Overhead • Military Press
AssistanceBench Press
AssistanceLying • Tricep Extension
AssistanceBiceps Curl
AssistanceLateral • Raise
AssistancePull-Up
AssistanceWeek 6
Day 1
Incline barbell bench press
AssistanceBench Press
AssistanceSeated • Fly
AssistanceSeated • Shoulder Press
AssistanceTricep Pushdown
AssistanceSeated • Lateral • Raise
AssistanceDay 2
Parallel Grip • Eleveçao afastada paralela
AssistanceBent Over • Row
AssistanceOne Arm Seated High Row
AssistanceIncline • Biceps Curl
AssistancePulldown
AssistanceIncline • Reverse Fly
AssistanceDay 3
Squat
Assistance45 Degree Leg Press
AssistanceAlternating Leg Extension
AssistanceRomanian Deadlift
AssistanceLying Lateral Raise
AssistanceNordic Hamstring Curl
AssistanceDay 4
Seated • Overhead • Military Press
AssistanceBench Press
AssistanceLying • Tricep Extension
AssistanceBiceps Curl
AssistanceLateral • Raise
AssistancePull-Up
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