ACCORDINO

Unleash your strength with ACCORDINO, a dynamic 12-week program designed for serious lifters. Committing just four days a week, you'll engage in targeted workouts focusing on major muscle groups, including chest, triceps, back, and biceps. Each session combines foundational lifts like the bench press and Romanian deadlifts with accessory movements to maximize muscle growth and endurance. Get ready to push your limits and transform your physique with a structured approach that keeps you motivated and accountable.

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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

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Chest Fly (Dumbbell)

Cable Crossover

Incline Fly Press (Dumbbell)

Dumbbell Bench Pullover

Dip (Weighted)

V-Handle Tricep Pushdown (Cable)

Chest/Tri

Romanian Deadlift (Barbell)

Lat Pulldown

Seated Row (Cable)

Single Arm Row (Dumbbell)

Preacher Curl (Dumbbell)

Incline Curl (Dumbbell)

Bicep Curl (Cable)

Back/Bi

Front Raise

Lateral Raise (Dumbbell)

Rear Delt Fly (Dumbbell)

Seated Shoulder Press (Dumbbell)

One Arm Lateral Raise (Cable)

Arnold Press

Rear Delt Fly (Machine)

Shrug (Dumbbell)

Dead Hang

Reverse Wrist Curl (Barbell)

Shoulders forearms

Squat (Barbell)

Reverse Lunge (Dumbbell)

Zercher Squat (Barbell)

Leg Extension

Leg Curl

Standing Calf Raise

Hamstring Curl

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