Buff spanioler program

**Ppa** is a dynamic 4-week workout program designed to build strength and enhance muscle definition through a balanced mix of bodyweight and dumbbell exercises. With 12 training sessions per week, you'll engage key muscle groups, including your back, arms, and core, using effective moves like Pull-Ups, Bicep Curls, and Dips. Each workout is structured to challenge your limits while promoting endurance and stability, ensuring you stay motivated and on track to achieve your fitness goals. Get ready to transform your physique and boost your overall strength!

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Week 1

Week 2

Week 3

Week 4

Pull-Up (Bodyweight)

Bicep Curl (Dumbbell)

Dip (Bodyweight)

Hammer Curl (Dumbbell)

Chin-Up (Bodyweight)

Floor Press (Dumbbell)

Push Up

Ab Wheel

Hanging Leg Raise

Lateral Raise (Dumbbell)

Wrist Curls

Overhead Press (Dumbbell)

Superman

Neck Curl

Side Bend (Dumbbell)

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