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Harder Workout Weekly Program

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Fabián Mancilla Leiva
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20 views3 pages

Harder Workout Weekly Program

Uploaded by

Fabián Mancilla Leiva
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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MONDAY TUESDAY

ABS CALVES
CHEST SHOULDERS
BICEPS-TRICEPS FOREARMS
Seated jackknife |20 Calf sit raises |till failurex4
Heel touches |15 Calf raises |20x4
Toe touches |15 Calves raises |20x3
Side plank raises |15
Towel slides |20 Lateral raises |13
Reverse crunches |15 Standing upward fly |13
Alternating toe touches |12 Hammer upward fly |13
Plank-Kneetooppositeelbow |15 Military press |15
Flutter kicks |max reps Rear delt flys |15
Upright row |20
Diamond push-ups |15x2
Classic sit push-ups |15x2 Wrist curls up |20x4
Wide sit push-ups |15x2 Wrist curls down |20x4
Dumbbell alt. flys |18x3 Wrist rotation |20x4
Dumbbell flys |18x3 Standing wrist rotation |20x4
Dumbbell chest press |17x3 Farmer's walk |1min
Flat dumbbell press |15x3
Super wide flys |12x3
Valley press |20x3
Pullovers |20x3

Bicep curls |15


Hammer curls |15
Bilateral tricep kickback |15
Bench triceps dips |20
Overhead tricep extens. |20
WEDNESDAY THURSDAY FRIDAY
ABS CALVES ABS
BICEPS-TRICEPS THIGHS-GLUTES SHOULDERS
BACK CHEST FOREARMS
Seated jackknife |20 Calf sit raises |till failurex4 Calf sit raises |till failure x4
Heel touches |15 Calf raises |20x4 Calf raises |20x4
Toe touches |15 Calves raises |20x3 Calves raises |20x3
Side plank raises |15
Towel slides |20 Side leg raises |2x30 Lateral raises |13
Reverse crunches |15 Glute kickback |2x30 Standing upward fly |13
Alternating toe touches |12 Plié squats |15 Hammer upward fly |13
Plank-Kneetooppositeelbow |15 Alternating lunges |15 Military press |15
Flutter kicks |max reps Hip thrust Rear delt flys |15
Squats Upright row |20
Bicep curls |15
Hammer curls |15 Diamond push-ups |15x2 Wrist curls up |20x4
Bilateral tricep kickback |15 Classic sit push-ups |15x2 Wrist curls down |20x4
Bench triceps dips |20 Wide sit push-ups |15x2 Wrist rotation |20x4
Overhead tricep extens. |20 Dumbbell alt. flys |18x3 Standing wrist rotation |20x4
Dumbbell flys |18x3 Farmer's walk |1min
Single-arm row |16x3 Dumbbell chest press |17x3
Rear delt flys |16x3 Flat dumbbell press |15x3
Bent over wide-grip row |15x3 Super wide flys |12x3
Neck-shoulder raises |13x20 Valley press |20x3
Pullovers |20x3
SATURDAY SUNDAY
CALVES rest
THIGHS-GLUTES
CHEST
Calf sit raises |till failurex4 rest abs
Calf raises |20x4 calves
Calves raises |20x3 chest
biceps-triceps
Side leg raises |2x30 forearms
Glute kickback |2x30 shoulders
Plié squats |15 thighs-glutes
Alternating lunges |15 back
Hip thrust
Squats

Diamond push-ups |15x2


Classic sit push-ups |15x2
Wide sit push-ups |15x2
Dumbbell alt. flys |18x3
Dumbbell flys |18x3
Dumbbell chest press |17x3
Flat dumbbell press |15x3
Super wide flys |12x3
Valley press |20x3
Pullovers |20x3

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