The necessary exercises to have the muscles creased on the t-shirt

The training below is very demanding and should be performed with the accompaniment of a healthy and balanced diet.

Training A

Primary Muscles Worked: lats, biceps, chest

1. Lat Cable Pull-Downs – 4 x 10 repetitions How to do this: Sitting on a lat cable machine, take your hands for a wide grip and pull the bar straight down to just below the chin (it must seem difficult to pull the bar down further away). Return slowly to start and repeat

2. Large-range pullups - 4 x AMRAP (as many repetitions as possible) How to do this: To build wider lats, make pullups with a wider grip, about twice the width of your shoulders.

3. Hammer Curls - 4 x 8 repetitions How to do this: Hold a dumbbell in each hand with your palms facing each other. Keeping the upper arms against the sides, wrap the two weights at the same time.

4. Seated concentration curls - 4 x 10 repetitions on each side How to do this: Sit on the edge of a bench with a dumbbell in one hand and your feet placed wider than the width of your shoulders. Rest your arm with the dumbbell inside your thigh. Wrap the dumbbell around the shoulder and lower back to get started.

5. Lung dumbbell puller - 4 x 10 repetitions How to do this: On a bench or on the floor, press two dumbbells together with your arms straight above your chest. Keeping your arms straight, slowly bring the dumbbells up towards the floor or bench. Return to the center.

6. Barbell Incline Press - 4 x 6-8 repetitions How to do this: Set an inclined bench to an angle of about 45 degrees. Lower the bar to the top of the chest and go back up.

Training B

Worked Primary Muscles: traps, triceps, shoulders

1. Barbell Shrugs – 4 x 8 repetitions How to do this: Hold a bar in front of your body with your feet at shoulder width. The palms of the hands should face your body. Raise your shoulders, hold and return to start.

2. High Pull Juice Kettlebell - 4 x 10 repetitions How to do this: Stand with your feet in a wide position, toes slightly pointed. Place a kettlebell between your feet and squat to hold with both hands. As you drive by the heels to get up, pull the kettlebell to shoulder height, raising your elbows. Come back to get started.

3. Dives – 5 x AMRAP How to do this: Using parallel diving bars, lower your body until your arms are at a 90-degree angle and press back to your right arms.

4. Dumbbell skull crushers – 5 x 10-12 repetitions How to do this: Lying on your back on the floor, hold a set of dumbbells with your arms straight, at the distance of the width of the shoulders, directly above the chest. Bending your elbows, lower the dumbbells towards your head, bringing them down to touch the floor on both sides of your head.

5. Barbell Overhead Strict Press - 4 x 6-8 repetitions How to do this: With a shoulder-high bar in a squat rack, hold the bar wider than shoulder width. Get out of the rack. Without diving, press the bar over your head up, keeping a vertical path until the bar is completely superimposed. Lock your arms and return slowly to start the position on your shoulders.

6. Side Dumbbell Lifts - 3 x 10-12 repetitions How to do this: Standing with your feet at a distance from the width of the hip, hold a dumbbell in each hand. Raise your arms to the sides of your body until your arms are at shoulder height. Return slowly to the beginning.

7. Delt Fly Rear - 3 x 10-12 repetitions How to do this: Hinge in front of the hips holding a dumbbell in each hand, maintaining a slight curvature in the knees. Lift the dumbbells to the sides of your body, with your palms facing down until they are uniform with your shoulders. Slowly reverse the movement to return to the beginning.

A boost to have that dream body

1. Barbell Deadlifts - 4 x 6 repetitions How to do this: Stand in front of the bar and bend your knees, keeping your back flat to hold the bar with a grip or mixed (if the weight is difficult for you to move). Tighten the upper back and, with your arms straight, pull the gap of the bar. Pressing your heels, stand up with your bar and lock to complete the movement. Come back to get started.

2. Manmakers - 2 x 10 repetitions How to do this: A CrossFitters favorite, this one works several upper body muscles. Start at the board position with a dumbbell under each hand. Make a flexion. Run a renegade line with each arm. Raise your feet towards your hands and get up to a squat position with dumbbells on your shoulders. While you are standing, use the leg unit to press the dumbbells on top.