Treinar

**Treinar** is a dynamic 6-week workout program designed to elevate your strength and conditioning. With a commitment of just 30 days, you'll engage in targeted exercises focusing on major muscle groups, ensuring balanced development and enhanced performance. Each week consists of varied workouts that incorporate machines and free weights, promoting muscle growth and endurance. Get ready to push your limits and achieve your fitness goals with this structured and motivating plan!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Incline Chest Press (Machine)

Chest Press (Machine)

Pec Deck (Machine)

Shoulder Press (Plate Loaded)

Lateral Raise (Cable)

Tricep Extension (Cable)

Chest 

Seated Row (Machine)

Chest Supported Row (Machine)

High Row

Low Row Machine

Lat Pulldown

Bicep Curl (Machine)

Hammer Curl

Hack Squat

Leg Press (45 Degrees)

Leg Extension

Single-Leg Leg Curl

Bench Press (Barbell)

Reverse Pec Deck

Seated Dip (Machine)

Pullover (Machine)

Lat Pulldown (Close Grip)

T-Bar Row

Single Arm Iso Row

Preacher Curl (Dumbbell)

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