both
beginner
Strength and toning training plans
1 Month program. Improve your muscle mass. Satday 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 Saturday of the 1st and 2nd week. Chest and shoulders.
Incline barbell bench chest press
5
Sets
8
reps
60
seg desc
Dumbbell pullover
5
Sets
8
reps
60
seg desc
Upright barbell row
4
Sets
12
reps
60
seg desc
Side lateral raise
4
Sets
12
reps
60
seg desc
Incline bench dumbbell flyes
4
Sets
12
reps
60
seg desc
Push up
4
Sets
12
reps
60
seg desc
Push up with torso rotation
3
Sets
30
seg
30
seg desc
Plank jack
3
Sets
30
seg
30
seg desc
Plank knee to elbow
3
Sets
30
reps
30
seg desc
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