TREINO MED 2ºS DE 2025

To maximize fat loss and muscle preservation through a time-efficient, science-based workout plan focused on upper body development without neglecting the lower body.

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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

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Seated Overhead Press (Barbell)

Tricep Pushdown (Cable)

Push (peito, ombro, tríceps)

Lat Pulldown

Seated Row (Cable)

Face Pull

Bicep Curl (Dumbbell)

Pull (costas, bíceps)

Goblet Squat

Romanian Deadlift (Barbell)

Leg Extension

Plank

Legs & Core (inferior leve + c

Bench Press (Dumbbell)

Dumbbell Row

Lateral Raise (Dumbbell)

Hammer Curl (Dumbbell)

Full Upper Mix

Pec Deck (Machine)

Chest Fly (Dumbbell)

Arnold Press

Tricep Dip (Bodyweight)

Push Variation

Bent Over Row (Barbell)

Lat Pulldown (Close Grip)

Rear Delt Fly (Dumbbell)

Bicep Curl (EZ Bar)

Pull Variation

Leg Press

Bulgarian Split Squat (Dumbbell)

Lying Leg Curl

Hanging Knee Raise

Legs & Core Variation

Incline Bench Press (Smith Machine)

T-Bar Row

Lateral Raise (Cable)

Concentration Curl

Upper Hypertrophy

SEMANA A

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