Embark on a transformative 17-week journey with "Treinando na China," a structured program designed for dedicated lifters looking to build strength and muscle. Comprising four sessions each week, this program focuses on a variety of exercises targeting the chest, arms, back, and legs, utilizing both machines and free weights. With detailed video demonstrations for each movement, you'll master your form while pushing your limits. Get ready to elevate your training and achieve your fitness goals!

Treinando na China

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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

Week 17

Incline Chest Press (Machine)

Chest Fly (Dumbbell)

Bench Press (Dumbbell)

Chest Fly (Machine)

Chest Press (Machine)

Hammer Curl (Dumbbell)

Bicep Curl (Cable)

Hamstring Curl

Lateral Raise (Dumbbell)

Arnold Press

Upright Row (Dumbbell)

Concentration Curl

Overhead Tricep Extension (Dumbbell)

Dumbbell Row

Pullover (Dumbbell)

Lat Pulldown (Neutral Grip)

Stiff Leg Deadlift (Dumbbell)

Reverse Pec Deck

Seated Wide-Grip Row (Cable)

Meadow Row

Overhead Tricep Extension (Cable)

Tricep Kickback

Lateral Raise (Cable)

Pike Push Up

Pull-Up (Band)

Bulgarian Split Squat (Bodyweight)

Hanging Leg Raise

Chin-Up (Bodyweight)

Reverse Nordic Curl

Push Up

Inverted Row

Glute Bridge (Bodyweight)

Standing Calf Raise

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