Rp bloco 3 (macro 2, 3x)

**Rp bloco 3 (macro 2, 3x)** is the third Block, second macro, 3 times a week per muscle, using rp strengh periodization, focusing in arms, shoulder and chest hipertrophy, 10 tô 20 (or more) sets per week por muscle

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Lateral Raise (Dumbbell)

Overhead Extension (EZ Bar)

Bicep Curl (Barbell)

Pec Deck (Machine)

Pullover (Machine)

Squat (Barbell)

Deadlift (Barbell)

One Arm Lateral Raise (Cable)

V-Handle Tricep Pushdown (Cable)

Bicep Curl (Cable)

Standing Pullover (Cable)

Chest Fly (Machine)

Lateral Raise (Machine)

Pull-Up (Bodyweight)

Narrow Push Up

Tricep Extension (Machine)

Bicep Curl (Machine)

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