Transform your physique with this comprehensive 18-week program designed to sculpt and tone your upper body. Training three days a week, you'll engage in targeted workouts focusing on chest, triceps, and shoulders through a variety of supersets, ensuring maximum muscle engagement and growth. Each session is structured to push your limits, combining classic lifts like the Bench Press and Dumbbell Pullover with innovative movements to enhance strength and definition. Get ready to elevate your fitness game and achieve the shape you've always wanted!

Treino intermediário masculino da AllpFit

Foco total pra ficar no shape

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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

Week 17

Week 18

Chest Fly (Machine)

Arnold Press

Tricep Rope Push Down (Cable)

Tricep Kickback

Peito + Tríceps + Ombro

Leg Extension

Squat (Barbell)

Lying Leg Curl

Hack Squat

Sit Up

Perna e abdômen

Lat Pulldown

T-Bar Row

Reverse Pec Deck

Bicep Curl (EZ Bar)

Preacher Curl (Barbell)

Abs Crunch (Bodyweight)

Costa, bíceps e abdômen 

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