Monday

Three sets of squats. Do 20 reps, 15 reps, and then 12 reps.

Three sets of stiff-legged deadlifts. Do 20 reps, 15 reps, and 12 reps.
Two sets of calf raises. Do 20 reps, 15 reps, and 12 reps.
Two sets of arm curls. Do 12 reps and 10 reps.

Tuesday
Rest or cardio

Wednesday
Two sets of weighted forward-leaning dips. Do 12 reps and 10 reps.
Two sets of incline dumbbell presses. Do 12 reps and 10 reps.
Two sets of lateral raises. Do 12 reps and 10 reps.
Two sets of overhead dumbbell presses. Do 12 reps and 10 reps.
Two sets of weighted sit-ups. Do 20 reps and 15 reps.

Thursday
Rest or cardio

Friday
Three sets of deadlifts. Do 12 reps, 10 reps and 8 reps.
Two sets of weighted chin-ups. Do 12 reps and 10 reps.
Two sets of weighted pull-ups. Do 12 reps and 10 reps.
Two sets of dumbbell rows. Do 12 reps and 10 reps.
Two sets of bent-over lateral raises. Do 12 reps and 10 reps.

Nuevo plan combinado con el que ya se tiene:
http://tinyurl.com/4p7taq
http://tinyurl.com/2cq84e
Informe de cmo hacer rer a una mujer:
http://sistemadelmachoalfa.com/HacerQueLasMujeresRian.pdf

Libro como John Alexander Cmo ser el mejor amante que ella haya tenido
http://recuperaratumujer.com/elmejoramante/