Rutinas Casa Pesas Rusas

Workout 1 Workout 2 Workout 3 Workout 4

Legs 4 sets Legs 4 sets Legs 4 sets Legs 4 sets

Lunge 10 reps Goblet Squat 10 reps Double KB snatch 10 reps Swings 10 reps

Thruster 10 reps Deadlift 10 reps Skii swings 10 reps Twist Lunge 10 reps

Chest 4 sets Chest 4 sets Chest 4 sets Chest 4 sets

KB Floor Chest 10 reps Pushup 10 reps Incline KB Press 10 reps Band Push up 10 reps
Press

Plate Squeeze 10 reps Plate Squeeze 10 reps Decline KB Press 10 reps Chest Press 10 reps

Shoulder 4 sets Shoulder 4 sets Shoulder 4 sets Shoulder 4 sets

Front Raise 10 reps Press 10 reps Shrugs 10 reps Press 10 reps

Lateral Raise 10 reps High pull 10 reps Alternating Press 10 reps Lateral Raise 10 reps

Arm 4 sets Arm 4 sets Arm 4 sets Arm 4 sets

Tricep 10 reps Tricep 10 reps Double Skull 10 reps Dips 10 reps

Crusher

Hammer Curl 10 reps Bicep Curl 10 reps Curls 10 reps Hammer Curl 10 reps

Back 4 sets Back 4 Sets Back 4 Sets Back 4 sets

Bent Over Band 10 reps Renegade Row 10 reps Band Pull Aparts 10 reps Renegade Rows 10 reps
Pull

Bent Over Row 10 reps Bent Over Row 10 reps Bent Over Row 10 reps Band Pull Aparts 10 reps