Transform your physique with the **Tronco e membros AB** program, a comprehensive 12-week training plan designed to sculpt your upper body and arms. Committing just four days a week, you'll engage in targeted exercises like the Incline Bench Press and Bent Over Row, utilizing a full gym setup to maximize your strength gains. Each session is structured to challenge your muscles with a mix of barbell, dumbbell, and machine workouts, ensuring balanced development and increased endurance. Get ready to elevate your fitness journey and achieve the results you've been striving for!

Treinos com facilidade de ajustes de dias ao longo da semana

Tronco e membros AB

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Incline Bench Press (Barbell)

Bent Over Row (Barbell)

Bench Press (Barbell)

Wide Grip Lat Pulldown

Military Press (Barbell)

Lateral Raise (Dumbbell)

High Row

Shrug (Dumbbell)

Bicep Curl (Machine)

Single Arm Overhead Tricep Extension

Bicep Curl (Dumbbell)

Tricep Pushdown (Cable)

Leg Curl

Leg Press

Leg Extension

Calf Raise (Bodyweight)

Chest Supported Row (Machine)

Chest Fly (Machine)

Lat Pulldown (Close Grip)

Cable Crossover

Seated Row (Cable)

Reverse Pec Deck

Front Raise

Bicep Curl (Cable)

Tricep Rope Push Down (Cable)

Tricep Kickback

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