Lunedì
Push Up
60 Sec.

3
Barbell Wide Grip Bench Press
60 Sec.
15
3
Dumbbell Lying Triceps Extension
60 Sec.
15
3
Barbell Decline Bench Press
60 Sec.
15
3
Dumbbell Lying Supine Two Arm Triceps Extension
60 Sec.
15
3
Dumbbell Fly
60 Sec.
15
3
Dumbbell One Arm Triceps Extension
60 Sec.
15
3
Dumbbell Incline Bench Press
60 Sec.
15
3
Dip
60 Sec.
15
3



Martedì
Plate Twist
60 Sec.
30
3
Scissor Kick
60 Sec.
30
3
Dumbbell Side Bend
60 Sec.
30
3
Alternate Heel Touchers
60 Sec.
30
3
Bent Knee Hip Raise
60 Sec.
30
3
Crunch - Hands Overhead
60 Sec.
30
3
Cardio trainig for 30 min (around 1000 kcal)
60 Sec.

3

Mercoledì
Dumbbell Alternate Bicep Curl
60 Sec.
15
3
One-Arm Dumbell Row
60 Sec.
15
3
Dumbbell Concentration Curls

60 Sec.
15
3
Wide-Grip Pulldown Behind The Neck
60 Sec.
15
3
Standing One-Arm Dumbbell Curl Over Incline Bench
60 Sec.
15
3
Chin-Up
60 Sec.
15
3
Dumbbell Flexor Incline Curl
60 Sec.
15
3
Cable Seated Row
60 Sec.
15
3

giovedì
Plate Twist
60 Sec.
30
3
Scissor Kick
60 Sec.
30
3
Dumbbell Side Bend
60 Sec.
30
3
Alternate Heel Touchers
60 Sec.
30
3
Bent Knee Hip Raise
60 Sec.
30
3
Crunch - Hands Overhead
60 Sec.
30
3
Cardio trainig for 30 min (around 1000 kcal)
60 Sec.

3
Venerdì
Barbell Shoulder Press
60 Sec.
15
3
Leg Extensions
60 Sec.
15
3
Barbell Shrug
60 Sec.
15
3
Pile Squat
60 Sec.
15
3
Machine Shoulder Press
60 Sec.
15
3
Dumbbell Front Raise
60 Sec.
15
3
Dumbbell Lateral Raise
60 Sec.
15
3
Leg Press
60 Sec.
15
3
Dumbbell Front Raise
60 Sec.
15
3
Seated Calf Raise
60 Sec.
15
3
Sabato o domenica
Cardio trainig for 60 min (around 1000 kcal)
60 Sec.

3
Crunches
60 Sec.

3


Ho scritto pari pari come mi è stata fatta se non capisci gli esercizi se vuoi te li spiego i nomi precisi non li so..
grazie dell'aiuto