NOSFERATO ZODD, O IMORTAL 👹

Unleash your inner strength with "NOSFERATO ZODD, O IMORTAL," a comprehensive 16-week program designed for dedicated lifters. With five intense training days each week, you'll focus on building muscle and enhancing overall strength through a variety of compound and isolation exercises. This program emphasizes progressive overload and targets all major muscle groups, ensuring balanced development. Whether you're looking to sculpt your physique or boost your performance, this workout plan will guide you every step of the way. Get ready to transform your training and achieve your fitness goals!

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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

Week 13

Week 14

Week 15

Week 16

Squat (Barbell)

Seated Calf Raise

Lat Pulldown (Neutral Grip)

Leg Curl

Hip Thrust (Machine)

Single Leg Press

Cable Wrist Curls

Terça 

Reverse Pec Deck

Romanian Deadlift (Barbell)

Standing Calf Raise

Hyperextension

Hack Squat

Dead Hang

Shrug (Dumbbell)

Wrist Curls

Sexta

Overhead Press (Barbell)

Power Shrug

Bicep Curl (Dumbbell)

Lying Rear Lateral Raise

French Press

Hammer Curl

Chest Supported Row (Machine)

Reverse Wrist Curl (Barbell)

Windshield Wipers

Segunda

Bench Press (Barbell)

Lateral Raise (Machine)

Face Pull

Overhead Tricep Extension (Cable)

Lat Pulldown

Preacher Curl (EZ Bar)

Decline Crunch (Weighted)

Quinta

Bench Press (Paused)

Lateral Raise (Cable)

Seated Row (Machine)

Bicep Curl (EZ Bar)

JM Press (Smith Machine)

Leg Raise (Captain's Chair)

Pinwheel Curl

Reverse Bicep Curl (EZ Bar)

Sábado 

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