LUNES MIÉRCOLES

5:50 AM. Agua+limón+chía, bath, shake, walk Kasper 30 min

SQUATS
glute bridges + abd mchn
leg extensions 3 heads
leg flexions + rdls
calves 2 ex's
warm up routine *leg focus*
how to kick rounds + scott adk
Mcgill big3
flexibility rout hams&pancake
BB SHOULDER PRESS
DIPS
chin ups + lat pulldown
raises + machine shoulder press
tricep extensions + cable curls
warm up routine *upper focus*
how to punch combos
handstands
flexibility rout shoulders back
long stretch + foam roll + WH + meditate

FIRST WORKOUT DONE, NEXT DAY IS RECOVERY

DOMINATE THE WEIGHT FOR GOOD SETS OF 5, 8, 10, 12. As many a you feel (atleast one).

Curls + chin ups Deadlift

Tricep extensions + dips Standing calf raise
Reverse fly + lateral raise Decline crunches
deadhang + wrist curls
 VIERNES
+limón+chía, bath, shake, walk Kasper 30 min
DEADLIFTS
hack squats
abduction mchn + leg press
leg extensions + leg flexions
calves 2 ex's
warm up routine *leg focus*
how to kick rounds + scott adk
Mcgill big3
flexibility rout SPLITS
stretch + foam roll + WH + meditate
ou feel (atleast one).
Pec flys + incline chest press
Pullover
Chin-ups + rows
DOMINGO
BENCH PRESS
PULL UPS
reverse pec deck + wally raises
pec fly + incline press
bicep superset + tricep superset
warm up routine *upper focus*
how to punch combos
handstands
flexibility rout shoulders back
LUNES: HAMS
MIÉRC: MIDDLE SP + PANCAKES
VIERNES: FRONT SPLITS
DOMINGO: ROUNDED SHOULDERS
MARTES, JUEVES Y SÁBADO
STRETCHING V3.
Leg extensions + leg press
Hamstring curl
Back extensions
Seated calf raise