BULK UP - PPL/Upper

Treino focado no ganho de força e volume na região superior do tronco, sem invenção de moda, o básico bem feito.
Obs.: Para iniciantes, sugiro redução no volume de treino e adequação a condição de cada um.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Seated Shoulder Press (Dumbbell)

Tricep Pushdown (Cable)

Overhead Extension (EZ Bar)

Lateral Raise (Dumbbell)

Deadlift (Barbell)

Lat Pulldown

Barbell Row

Chin-Up (Weighted)

Bicep Curl (EZ Bar)

Hammer Curl

Squat (Barbell)

Leg Press (45 Degrees)

Bulgarian Split Squat (Dumbbell)

Lying Leg Curl

Leg Extension

Seated Calf Raise

Abs Crunch (Machine)

Chest Press (Machine)

Incline Chest Press (Machine)

Lat Pulldown (Close Grip)

Seated Row (Cable)

Dip (Weighted)

Tricep Rope Push Down (Cable)

Preacher Curl (EZ Bar)

Concentration Curl

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