Tren superior

  • Day 1
  • Day 2
  • Day 3

Reverse Grip Barbell Curl

Reverse Grip Barbell Curl

Barbell Close Grip Biceps Curl

Barbell Close Grip Biceps Curl

Barbell Push Press

Barbell Push Press

Machine Biceps Curl

Machine Biceps Curl

Machine Lateral Raise

Machine Lateral Raise
Reverse Grip Barbell Curl
Barbell Close Grip Biceps Curl
Barbell Push Press
Machine Biceps Curl
Machine Lateral Raise

Dumbbell Concentration Biceps Curl

Dumbbell Concentration Biceps Curl

Cable Straight Bar Triceps Push Down

Cable Straight Bar Triceps Push Down

Cable Face Pull

Cable Face Pull

Barbell Upright Row

Barbell Upright Row

Barbell Incline Bench Triceps Extension

Barbell Incline Bench Triceps Extension
Dumbbell Concentration Biceps Curl
Cable Straight Bar Triceps Push Down
Cable Face Pull
Barbell Upright Row
Barbell Incline Bench Triceps Extension

Dumbbell Reverse Grip Biceps Curl

Dumbbell Reverse Grip Biceps Curl

Cable Overhead Triceps Extension

Cable Overhead Triceps Extension

Cable Lateral Raise

Cable Lateral Raise

Dumbbell Shrug

Dumbbell Shrug

Body Weight Dips Triceps Variation

Body Weight Dips Triceps Variation
Dumbbell Reverse Grip Biceps Curl
Cable Overhead Triceps Extension
Cable Lateral Raise
Dumbbell Shrug
Body Weight Dips Triceps Variation

Aggregated Volume

Weekly Completion

About This Workout Plan

This gain muscle workout spans over 4 weeks, with 3 workout days per week.

Guidelines

  • Hover over the main exercise image to make edits.
  • Clone, change the weeks or delete the workout.
  • Click on input rows to update your progress.
  • Save changes to track your progress week by week.
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