Training programs » Three-day split to gain mass
Day 1
Target area: Arms, Chest
Set 1
4 rounds
8
Validade
Barbell Incline Bench Press Medium-Grip
rest: as much as you need
Set 2
3 rounds
10
Validade
Dumbbell Bench Press
rest: as much as you need
Set 3
3 rounds
12
Validade
Cable Crossover
rest: as much as you need
Set 4
3 rounds
10
Validade
Incline Barbell Triceps Extension
rest: as much as you need
Set 5
3 rounds
12
Validade
Triceps Pushdown
rest: as much as you need
Set 6
3 rounds
10
Validade
Barbell Curl
rest: as much as you need
Set 7
3 rounds
12
Validade
Hammer Curls
rest: as much as you need
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