Workout Creator

Before starting the exercise sheet, it is important to point out that the follow-up of a Physical Education professional is always recommended to avoid injuries and guarantee an efficient training that is adequate to your needs. Here is a suggested exercise plan for a week: Monday: Chest and Triceps Barbell Bench Press: 4 sets of 10 reps Dumbbell Crucifix: 4 sets of 10 reps Rope Triceps Pulley: 4 sets of 10 reps French triceps: 4 sets of 10 reps Tuesday: Back and Biceps Barbell Row: 4 sets of 10 reps Pulley High Pull: 4 sets of 10 reps Barbell Curls: 4 sets of 10 reps Alternating Dumbbell Curls: 4 sets of 10 reps Wednesday: Rest Thursday: Shoulders and Legs Barbell Military Press: 4 sets of 10 reps Dumbbell Lateral Raises: 4 sets of 10 reps Barbell Squat: 4 sets of 10 reps Chair extension: 4 sets of 10 reps Sitting Calf Raises: 4 sets of 10 reps Friday: Rest Saturday: Abs and Lumbars Rectus abdominis: 4 sets of 15 reps Oblique crunches: 4 sets of 15 reps Lumbar Extension: 4 sets of 15 reps Sunday: Rest For muscle mass gain, it is recommended to perform the exercises in a slow and controlled manner, with a greater emphasis on the concentric phase of the movement, to generate more muscle tension and stimulate the growth of muscle fibers. It is important to remember that the quality of execution of the movement is more important than the amount of weight lifted. To guarantee the evolution of the training, it is recommended to increase the uniform load, always respecting your limits and avoiding overtraining. It's also important to vary your workouts to avoid stagnating muscle gain. Remember that proper nutrition and rest are key to muscle recovery and training success. If possible, seek guidance from a Physical Education professional to monitor your training and make the necessary adjustments.