|4x| Time-Efficient Training Program - Mod

Divisão de treino: Upper/Lower
Frequência semanal: 4
Nível: Iniciante/Intermediário/Avançado
Público alvo: Todos

Modificações no programa:
- adicionado exercícios de membros Inferiores
- ordem dos treinos

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Meadow Row

Arnold Press

Lat Pulldown (Neutral Grip)

Chest Fly (Cable)

Lateral Raise (Machine)

UPPER²

Chest Press (Machine)

High Row

Shoulder Press (Machine)

Helms Row (Dumbbell)

UPPER¹

Bulgarian Split Squat (Dumbbell)

Romanian Deadlift (Dumbbell)

Goblet Squat

Hip Abductor (Machine)

LOWER¹

2-Grip Pullup

Dip (Weighted)

Chest Supported Row (Dumbbell)

Single-Leg Leg Press 45°

Lying Leg Curl

Hip Adductor (Machine)

LOWER²

Seated Shoulder Press (Dumbbell)

T-Bar Row

Lat Pulldown

Lateral Raise (Cable)

Hack Squat

Nordic Ham Curl

Single Leg Hip Thrust

Romanian Deadlift (Barbell)

Walking Lunge (Dumbbell)

Leg Extension

Glute Kickback (Cable)

Descanso sugerido de 1 ou 2 dias após esse treino.

Seated Hamstring Curl

Bench Press (Dumbbell)

Seated Row (Cable)

Leg Press (45 Degrees)

Hip Thrust (Dumbbell)

Pendlay Row

Pull-Up (Weighted)

Pec Deck (Machine)

Lateral Raise (Dumbbell)

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