Rp bloco 3 (macro 3, 4x)

**Rp bloco 3 (macro 3, 4x)** is the fourth Block, third macro, 4 times a week per muscle, using rp strengh periodization, now focusing in shoulder, traps and chest, 10 tô 20 (or more) sets per week por muscle. Legs only when is possible. Arms 10 per week and back less, around 8.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Squat (Barbell)

Deadlift (Barbell)

Lateral Raise (Dumbbell)

Overhead Extension (EZ Bar)

Bicep Curl (Barbell)

Pec Deck (Machine)

Pullover (Machine)

Shrug (Barbell)

Lateral Raise (Machine)

Pull-Up (Bodyweight)

Narrow Push Up

Tricep Extension (Machine)

Bicep Curl (Machine)

Shrug (Dumbbell)

One Arm Lateral Raise (Cable)

V-Handle Tricep Pushdown (Cable)

Bicep Curl (Cable)

Standing Pullover (Cable)

Chest Fly (Machine)

Encolhimento De Ombro Shrug Cabo Puley

Face Pull

Farmer's Walk Overhead

Cable Crossover

Tricep Rope Push Down (Cable)

Bíceps Corda

Remada Cabo Em Pé

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