LUNES REST DAY AND CARDIO

MARTES LEGS

MIERCOLES PUSHING MOVEMNETS

JUEVES REST DAY AND CARDIO

VIERNES PULL BUTT LIFT (BRIDGE) Muscle Targeted: Glutes 2 sets of 15 reps

SABADO SHOULDERS, BICEPS & ABS EXTERNAL ROTATION Muscle Targeted: Shoulders 2 sets of 15 reps

DOMINGO REST DAY AND CARDIO

REST DAY AND CARDIO

FREEHAND JUMP SQUAT PUSHUPS Muscle Targeted: Quadriceps Muscle Targeted: Chest 2 sets of 15 reps 2 sets of 15 reps WIDE STANCE BARBELL SQUAT Muscle Targeted: Quadriceps 3 sets of 8-12 reps BARBELL BENCH PRESS MEDIUM GRIP Muscle Targeted: Chest 3 sets of 8-12 reps

REST DAY AND CARDIO

REST DAY AND CARDIO

REST DAY AND CARDIO

REST DAY AND CARDIO

BARBELL DEADLIFT PUSH PRESS Muscle Targeted: Lower Back Muscle Targeted: Shoulders 3 sets of 8-12 reps 3 sets of 8-12 reps

REST DAY AND CARDIO

REST DAY AND CARDIO

NARROW STANCE LEG PRESS INCLINE DUMBBELL PRESS Muscle Targeted: Quadriceps Muscle Targeted: Chest 3 sets of 8-12 reps 3 sets of 8-12 reps

REST DAY AND CARDIO

WIDE-GRIP LAT PULLDOWN Muscle Targeted: Lats 3 sets of 8-12 reps BENT-ARM DUMBBELL PULLOVER Muscle Targeted: Chest 3 sets of 8-12 reps ONE-ARM DUMBBELL ROW Muscle Targeted: Middle Back 3 sets of 8-12 reps LYING T-BAR ROW Muscle Targeted: Middle Back 3 sets of 8-12 reps MIDDLE BACK SHRUG Muscle Targeted: Middle Back 3 sets of 8-12 reps SMITH MACHINE SHRUG Muscle Targeted: Traps 3 sets of 8-12 reps

ARNOLD DUMBBELL PRESS Muscle Targeted: Shoulders 3 sets of 8-12 reps SEATED BENT-OVER REAR DELT RAISE Muscle Targeted: Shoulders 3 sets of 8-12 reps

REST DAY AND CARDIO

REST DAY AND CARDIO

LEG EXTENSIONS CABLE CROSSOVER Muscle Targeted: Quadriceps Muscle Targeted: Chest 3 sets of 8-12 reps 3 sets of 8-12 reps

REST DAY AND CARDIO

REST DAY AND CARDIO

REST DAY AND CARDIO

REST DAY AND CARDIO

REST DAY AND CARDIO

REST DAY AND CARDIO

ROMANIAN DEADLIFT DIPS - CHEST VERSION Muscle Targeted: Hamstrings Muscle Targeted: Chest 3 sets of 8-12 reps 3 sets of 8-12 reps CABLE ROPE OVERHEAD TRICEPS EXTENSION LYING LEG CURLS Muscle Targeted: Hamstrings Muscle Targeted: Triceps 3 sets of 8-12 reps 3 sets of 8-12 reps CALF PRESS ON THE LEG DECLINE CRUNCH PRESS MACHINE Muscle Targeted: Abdominals Muscle Targeted: Calves 3 sets of 8-12 reps 3 sets of 8-12 reps ROCKING STANDING CALF RAISE AB ROLLER Muscle Targeted: Calves Muscle Targeted: Abdominals 3 sets of 8-12 reps 3 sets of 8-12 reps

REST DAY AND CARDIO

REST DAY AND CARDIO

PREACHER CURL Muscle Targeted: Biceps 3 sets of 8-12 reps DUMBBELL ALTERNATE BICEP CURL Muscle Targeted: Biceps 3 sets of 8-12 reps BUTT-UPS Muscle Targeted: Abdominals 3 sets of 8-12 reps BENT-KNEE HIP RAISE Muscle Targeted: Abdominals 3 sets of 8-12 reps

REST DAY AND CARDIO

REST DAY AND CARDIO

REST DAY AND CARDIO

REST DAY AND CARDIO

REST DAY AND CARDIO

REST DAY AND CARDIO