Viernes

Exercise 1

Banded Step-up

Equipment: Full Gym, Resistance Band

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25 Sets

peso medio Reps

x2 Rest

Exercise 2

Dumbbell Lying Rear Lateral Raise

Equipment: Dumbbells, Full Gym

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25 Sets

poco peso Reps

Exercise 3

Dumbbell Bulgarian Split Squat

Equipment: Bench, Dumbbells, Full Gym

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15 Sets

peso máximo Reps

x2 Rest

Exercise 4

EZ-Bar Bent Arm Pullover

Equipment: Barbell, Full Gym

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25 Sets

poco peso Reps

Exercise 5

Dumbbell Step-Up

Equipment: Bench, Dumbbells, Full Gym

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15 Sets

peso máximo Reps

x2 Rest

Exercise 6

Bench Dips on Floor

Equipment: Bench, Full Gym

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20 Sets

sin peso Reps

Exercise 7

Dumbbell Lateral Step Up

Equipment: Dumbbells, Full Gym

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15 Sets

peso máximo Reps

x2 Rest

Exercise 8

Dumbbell Row

Equipment: Dumbbells, Full Gym

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25 Sets

poco peso Reps

Exercise 9

Hip Extension On Bench

Equipment: Bench, Full Gym, NO EQUIPMENT

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1 Sets

25 Reps

PESO MEDIO Rest

Exercise 10

Flat Bench Hyperextension

Equipment: Full Gym, NO EQUIPMENT

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25 Sets

sin peso Reps

Exercise 11

Dumbbell Straight Arm Pullover (knees at 90 degrees)

Equipment: Dumbbells, Full Gym

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Dumbbell Straight Arm Pullover (knees at 90 degrees)

25 Sets

poco peso Reps

Exercise 12

Bench Glute Flutter Kicks

Equipment: Bench, Full Gym, NO EQUIPMENT

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20 Sets

2kg per feet Reps

x2 Rest

Exercise 13

Dumbbell Pullover

Equipment: Bench, Dumbbells, Full Gym

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25 Sets

poco peso Reps

Exercise 14

Barbell Hip Thrusts

Equipment: Barbell, Full Gym

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25 Sets

peso medio Reps

Exercise 15

Single Dumbbell Close-grip Press

Equipment: Dumbbells, Full Gym

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25 Sets

poco peso Reps

Exercise 16

Barbell Glute Bridge On Bench

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25 Sets

peso medio Reps

Exercise 17

Leg Scissors

Equipment: Full Gym, NO EQUIPMENT

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25 Sets

2kg per feet Reps

Exercise 18

Dumbbell Bench Squat

Equipment: Dumbbells, Full Gym

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25 Sets

2kg per feet Reps

Exercise 19

Plank Leg Lift

Equipment: Full Gym, NO EQUIPMENT

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10 Sets

2kg per feet Reps

x2 Rest

Exercise 20

Plank Jacks / Extended Leg

Equipment: Full Gym, NO EQUIPMENT

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10 Sets

2kg per feet Reps

x2 Rest

Exercise 21

Side Lying Feet Raise

Equipment: Full Gym, NO EQUIPMENT

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10 Sets

2kg per feet Reps

x2 Rest

Exercise 22

Dumbbell Lying External Shoulder Rotation

Equipment: Dumbbells, Full Gym

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Dumbbell Lying External Shoulder Rotation

25 Sets

2kg Reps

x2 Rest

Exercise 23

Side Lying Hip Adduction

Equipment: Full Gym, NO EQUIPMENT

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10 Sets

2kg per feet Reps

x2 Rest

Exercise 24

Side Hip Abduction

Equipment: Full Gym, NO EQUIPMENT

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10 Sets

2kg per feet Reps

x2 Rest

Exercise 25

Glute Bridge One Leg on Bench

Equipment: Bench, Full Gym, NO EQUIPMENT

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Exercise 26

Dumbbell Fly

Equipment: Bench, Dumbbells, Full Gym

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Exercise 27

Seated Bench Leg Pull-in

Equipment: Bench, Full Gym, NO EQUIPMENT

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Exercise 28

Dumbbell Bench Press

Equipment: Bench, Dumbbells, Full Gym

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Exercise 29

Dumbbell Fly

Equipment: Bench, Dumbbells, Full Gym

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Exercise 30

Dumbbell Bench Press

Equipment: Bench, Dumbbells, Full Gym

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Exercise 31

Close-Grip Dumbbell Press

Equipment: Dumbbells, Full Gym

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Exercise 32

Decline Dumbbell Press

Equipment: Bench, Dumbbells, Full Gym

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Exercise 33

Dragon Flag

Equipment: Bench, Full Gym, NO EQUIPMENT

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Exercise 34

Dumbbell Kickback

Equipment: Dumbbells, Full Gym

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Exercise 35

Reverse Grip Dumbbell Bench Press

Equipment: Dumbbells, Full Gym

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Exercise 36

Glute Bridge on Bench

Equipment: Bench, Full Gym, NO EQUIPMENT

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Exercise 37

Hammer Press

Equipment: Bench, Dumbbells, Full Gym

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