Francisco Oliveira_PT
Bodybuilding, Functional FitnessA full body plan for anyone who wants to grow get strong and avoid becoming a gym hostage. This program keeps things simple but solid the kind that actually changes your body without needing to camp out between machines and dumbbells
Whether you train at home or in a commercial gym it doesn’t matter here you get fast sessions smart exercise choices and progression that nudges you forward every week. No drama no magic tricks just honest work and results you can actually see even when your T-shirt starts getting suspiciously tight day after da
1 sessions per week
Must use App app to view and log training
Program Training
A
Leg Press
10, 8, 6
B
Seated Chest Press
10, 8, 6
C
Lat Pulldown
10, 8
D
Hip Thrust
8, 6
E
DB Lateral Raise
12, 10, 8
F
Barbell Bicep Curl
3 x 10
G
Tricep Pushdown
3 x 10
A
Hack Squat
2 x 8
B
DB Chest Fly
12, 10, 8
C
Seated Row
10, 8
D
DB Bicep Curls
3 x 10
E
Weighted Step Ups
3 x 10
F
Skull Crushers
12, 10, 8
A
Incline Bench Press
10, 8, 6
B
Deadlift
8, 6
C
Leg Extension
12, 10, 10
D
Seated Row
10, 8, 6
E
Preacher Curl
3 x 10
F
DB Single Arm Tricep Extension
3 x 10
A
Close Grip Bench Press
2 x 8
B
Lat Pulldown
10, 8
C
Walking Lunges
2 x 10
D
DB Overhead Tricep Extension
3 x 10
E
Close Grip Barbell Bicep Curl
12, 10, 8
A
Hack Squat
2 x 8
B
DB Chest Fly
12, 10, 8
C
Seated Row
10, 8
D
DB Bicep Curls
3 x 10
E
Weighted Step Ups
3 x 10
F
Skull Crushers
12, 10, 8
