WEEK 1

Push Workout 1
1. Chest Flies Crossover - 4 sets 10 - 12 reps / 1 warmup set
2. Bench Press - 2 heavy sets 8-10 reps / 1 back off set 12-15
3. Seated Inclined Bench Machine - 2 heavy sets of 8-10 / 1 back off set of 15-20
4. Lateral Raises - 3 sets of 20 reps
5. Front Raises With Plate - 3 sets of 10-12 + superset with lateral raises
6. Cables Tricep Press - 2 sets 12-15 reps and 1 set of 8-10
7. Cables Tricep extension - 3 sets of 10-15
8. Dips - 3 sets to failure

Pull workout 1
1. Smith Machine Shrugs - 2 set of 15-20 / 2 sets of 8-10
2. Rear Delt Fly - 2 sets of 20 / 1 set of 8-10 / 1 back off set of 12-15
3. Lat Pull Down - 1 set of 15-20/ 1set of 8-10/ 1 set of 6-10 / 1 set of max weight + dropset
4. Unilateral Dumbell Row - 2 heavy sets / 1 back off set of 12-15
5. Seated Inclined Bench Bicep Curl - 2 sets of 15-20 / 2 sets of 8-10
6. Cables Bicep Curl (Rotation Always!) - 2 sets of 15-20 / 2 sets of 8-10
7. Seated Calf Raises - 2 sets of 15-20 / 1 sets of dropset

Leg Workout 1
1. Leg Extension - 3 warm up sets
2. Barbell Squat - 5 sets of 10-15 / 2 warm up sets
3. Leg Press - 1 set of 15-20 / 1 set of 10-12/ 1 set of 8-10 / 1 set of 4-6
4. Lunges - 3 sets of walk all the gym and comeback
5. Leg Extension - 3 sets of 10 reps of slow up + 10 reps slow down
6. Seated Leg Curl - 2 sets of 10-15 / 1 set of max weight / 1 set of max weight + dropset
Push Workout 2
1. Barbell or Dumbell Shoulder Press - 1 set of 15-20 / 1 set of 10-12 / 1 set of 8-10 / 1 set of 4-6
2. Lateral Raises Machine - 4 sets of 20
3. Dumbell Front Raises + Dumbell Lateral Raises - 1 set of 20 FR + 20 LR / 1 set of 12 FR + 20 LR / 2 sets of 8 FR + 20 LR
4. Hight Barbell Row - 1 set of 15-20 / 2 sets of 8-10 / 1 set of 4-6
5. Dumbell Inclined Bench Press - 1 set of 12-15 / 1 heavy set of 8-10 / 1 heavy set of 4-6 / 1 back off set of 12-15
6. Chest Flies (cables or free weight) - 1 set of 10-12/ 3 heavy sets of 8-10
7. Unilateral French Tricep Extension - 2 sets of 15 / 2 sets of 8-10
8.Cables Tricep Extension (Rotation Always!) - 1 Set of 15-20 / 2 sets of 8-10 / 1 set of 4-6

Pull workout 2
1. Rear Delt Fly Machine (pega neutra)- 1 set of 15-20 / 1 set of 12-15 / 1 set of 8-10 / 1 set of max weight + dropset
2. Machine High Row (pega pronada) - 1 set of 8-10 / 1 set of 4-6 / 1 set of max wheight + dropset
3. Remada Baixa (Comboio) pega de borracha triangular - 1 set of 10-12 / 2 seta of 8-10
4. Unilateral Row (machine) - 1 set of 15-20 / 1 set of 8-10 / 1 set of 8-10 + dropset
5. Seated Inclined Bench Bicep Curl - 2 sets of 15-20 / 2 sets of 8-10
6. Hammer Bicep Curl - 1 set of 12-15 / 2 sets of 8-10
7. Seated Calf Raises - 2 sets of 10 reps - 5seg isometria - 10 reps / 1 set of max weight + dropset

Leg Workout 2
1. Dumbell Stiff Deadlift - 1 set of 15-20 / 1 set of 12-15 / 1 set of 8-10 / 1 set of 6-8
2. Leg Curl Deitado - 1 set of 15-20 / 2 sets of 10-12 (3 seconds down and up) / 1 set of max weight + dropset
3. Seated Leg Curl - 1 set of 15-20 / 2 set of 10-12 / 1 set of 8-10 + dropset
4. Hip Trust - 2 set of 10-12 / 2 sets of 8-10
5. Seated Calf Raises - 2 sets of 10 reps - 5seg isometria - 10 reps / 1 set of max weight + dropset
6. Leg Extension - 3 sets of 10 reps of slow up + 10 reps slow down / 1 set of max weight plus dropset