MONDAY TUESDAY WEDNESDAY

5~10 5~10 5~10

BENCH PRESS KG 5~10 REVERSE LUNGE KG 5~10 BENCH PRESS KG 5~10
5~10 5~10 5~10
5~10 5~10 5~10
CHIN UP KG 5~10 DEADLIFT KG 5~10 CHIN UP KG 5~10
5~10 5~10 5~10
5~10 5~10 5~10
OVERHEAD PRESS KG 5~10 LEG PRESS KG 5~10 OVERHEAD PRESS KG 5~10
5~10 5~10 5~10
10~15 10~15 10~15
TRICEP EXTENSION KG 10~15 DECLINE CRUNCH KG 10~15 TRICEP EXTENSION KG 10~15
10~15 10~15 10~15
10~15 10~15 10~15
BICEP CURL KG 10~15 CALF PRESS KG 10~15 BICEP CURL KG 10~15
10~15 10~15 10~15
10~15 10~15 10~15
SHRUG KG 10~15 SEATED CALF RAISE KG 10~15 SHRUG KG 10~15
10~15 10~15 10~15
MONDAY TUESDAY WEDNESDAY
5~10 5~10 5~10
REVERSE LUNGE KG 5~10 BENCH PRESS KG 5~10 REVERSE LUNGE KG 5~10
5~10 5~10 5~10
5~10 5~10 5~10
LEG PRESS KG 5~10 CHIN UP KG 5~10 LEG PRESS KG 5~10
5~10 5~10 5~10
5~10 5~10 5~10
HIP THRUST KG 5~10 OVERHEAD PRESS KG 5~10 HIP THRUST KG 5~10
5~10 5~10 5~10
10~15 10~15 10~15
DECLINE CRUNCH KG 10~15 TRICEP EXTENSION KG 10~15 DECLINE CRUNCH KG 10~15
10~15 10~15 10~15
10~15 10~15 10~15
CALF PRESS KG 10~15 BICEP CURL KG 10~15 CALF PRESS KG 10~15
10~15 10~15 10~15
10~15 10~15 10~15
SEATED CALF RAISE KG 10~15 SHRUG KG 10~15 SEATED CALF RAISE KG 10~15
10~15 10~15 10~15
 THURSDAY FRIDAY TORSO EXERCISES LINKS
5~10 5~10
REVERSE LUNGE KG 5~10 BENCH PRESS KG 5~10 BENCH PRESS
5~10 5~10
5~10 5~10
DEADLIFT KG 5~10 CHIN UP KG 5~10 CHIN UP
5~10 5~10
5~10 5~10
LEG PRESS KG 5~10 OVERHEAD PRESS KG 5~10 OVERHEAD PRESS
5~10 5~10
10~15 10~15
DECLINE CRUNCH KG 10~15 TRICEP EXTENSION KG 10~15 TRICEP EXTENSION
10~15 10~15
10~15 10~15
CALF PRESS KG 10~15 BICEP CURL KG 10~15 BICEP CURL
10~15 10~15
10~15 10~15
SEATED CALF RAISE KG 10~15 SHRUG KG 10~15 SHRUG
10~15 10~15
THURSDAY FRIDAY LEGS EXERCISES LINKS
5~10 5~10
BENCH PRESS KG 5~10 REVERSE LUNGE KG 5~10 REVERSE LUNGE
5~10 5~10
5~10 5~10
CHIN UP KG 5~10 LEG PRESS KG 5~10 LEG PRESS
5~10 5~10
5~10 5~10
OVERHEAD PRESS KG 5~10 HIP THRUST KG 5~10 HIP THRUST
5~10 5~10
10~15 10~15
TRICEP EXTENSION KG 10~15 DECLINE CRUNCH KG 10~15 DECLINE CRUNCH
10~15 10~15
10~15 10~15
BICEP CURL KG 10~15 CALF PRESS KG 10~15 CALF PRESS
10~15 10~15
10~15 10~15
SHRUG KG 10~15 SEATED CALF RAISE KG 10~15 SEATED CALF RAISE
10~15 10~15
TORSO EXERCISES LINKS REST

Cómo hacer press de banca en 53pasos

MIN #shorts - YouTube

Explicación ➡️Dominada supina 3💪🏽🫵🏽#dominada

MIN #pullups (youtube.com)

3 MIN
PRESS MILITAR con barra - Técnica y errores comunes #pressmilitar #deltoides #gimnasio #hipertrofia (youtube.com)

1 MIN
Extensión de tríceps sentado. Barra (youtube.com)

1 MIN
Técnica Curl Biceps (youtube.com)

1 MIN
Barbell Bent Shrug (youtube.com)

LEGS EXERCISES LINKS REST

3 MIN
Estocadas traseras con barra (youtube.com)

3 MIN
Wanna Maximize Leg Growth? DO THIS! - YouTube

3 MIN
Cómo hacer HIP THRUST tips claves que NO ESTÁS HACIENDO (youtube.com)

1 MIN
Decline Crunch - Abs Exercise (youtube.com)

1 MIN
Leg Press Calf Raise (youtube.com)

Seated Barbell Calf Raises - OPEX1 Exercise

MIN Library (youtube.com)