Spiermassa

Unlock your potential with Spiermassa, an 18-week program designed to build muscle and enhance strength through a comprehensive 5-day weekly routine. Each session combines targeted exercises, including dumbbell curls, lat pulldowns, and cardio runs, ensuring a balanced approach to fitness. With a focus on progressive overload and muscle engagement, you'll be motivated to push your limits and achieve impressive results. Get ready to transform your physique and elevate your training game!

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Week 4

Week 5

Week 6

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Week 8

Week 9

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Week 13

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Week 15

Week 16

Week 17

Week 18

Incline Curl (Dumbbell)

Lat Pulldown

Chest Supported Row (Machine)

Upright Row (Cable)

Preacher Curl (Barbell)

Decline Crunch

Pec Deck (Machine)

Lateral Raise (Cable)

Single Arm Pushdown

Chest Press (Machine)

Overhead Tricep Extension (Cable)

Dip (Bodyweight)

Lying Leg Curl

Leg Press

Leg Extension

Calf Raise (Leg Press)

Lateral Raise (Dumbbell)

Incline Bench Press (Dumbbell)

Pull-Up (Neutral Grip, Bodyweight)

One Arm Lateral Raise (Cable)

Barbell Row

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