both    beginner
Strength and toning training plans

1 Month program. Improve your muscle mass. Friday of 3rd and 4th 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 Friday of the 3rd and 4th week. Chest and back.
BENCH PRESS LEGS RAISED
5 Sets   10 reps   60 seg desc
Ejecución: 2-excent-1 (concent)-sin pausas
Wide-bar pull down
5 Sets   10 reps   60 seg desc
Ejecución: 2-excent-1 (concent)-sin pausas
Cable crossover
4 Sets   10 reps   60 seg desc
Ejecución: 2-excent-1 (concent)-sin pausas
Seated Cable Row
4 Sets   10 reps   60 seg desc
Ejecución: 2-excent-1 (concent)-sin pausas
Dumbbell pullover
4 Sets   12 reps
Superserie: Ejercicio A
Push up
4 Sets   12 reps
Superserie: Ejercicio B
Plank jack
3 Sets   30 seg   30 seg desc
Plank knee to elbow
3 Sets   30 reps   30 seg desc
Push up with torso rotation
3 Sets   30 reps   30 seg desc
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