Full Body Workout Routine Guide
Translated by
ScribdTranslationsFull Body Workout Routine Guide
Translated by
ScribdTranslationsCOMPLETE FULL BODY ROUTINE / TORSO / LEGS
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Day 8 Day 9 Day 10 Day 11 Day 12 Day 13 Day 14 Day 15
Press Bank Flat/Inverted 35 40 40 40 40 40 40 45 45
Declined Bank Press
Contractor
Inner Chest 1 Hand
Openings 25 25 25 25 25 25
-35/10 -35/11 -35/12 -35/12 -35/12 -35/12 -35/12 -30/12
Pull-ups
Remo Barra 35 35 35 40 40 40 40
Remo T 35
Remo Polea 57
Remo Dumbbell
Pulley Hook
Pull Over
Dumbbell Shoulder Press 25 25 25 25 25 25 25 25 25 25
Lateral Raise 15 20 20
Front Elevation 15 20 20
Birds 20 20 20
Dumbbell Bicep Curl 20 20 20 20 20 20 20 20
Barbell Bicep Curl /Z 20 20 20 20 20 20 20
Press France 15 15 15 15 20 20 20 20 20
Machine Funds 40 40 45
Triceps Pulley 25 20 25
Dumbbell Squat 17.5 20 20 20
Inclined Press
Quadriceps Extension 30 35
Romanian Deadlift 35 35 40 40 40 40
Curl Femoral 25
Hip Thrust Machine 40 40 40 40 40 40
Barbell Hip Thrust
Heel Raise Machine 35 35 35 35 35 35
Heel Raise Machine II 35
Adductor Machine
Dumbbell Adductor Squat
Abductor Machine