Malu's Routine V3 

7 day split, emphasis on legs; upper body development focused on chest and biceps. Follow the program...

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Sumo Squat

Standing Calf Raise

Seated Hamstring Curl

Ab Wheel

Walking Lunge

Legs 1

Chest Fly (Cable)

Arnold Press

Pullover (Dumbbell)

Bicep Curl (Cable)

Tricep Pushdown (Cable)

Preacher Curl Machine

Upper 1

If you can't do rowing for some reason, go for the stairs or bike, but it must be high intensity. 

Stretching

Cardio 1

Split Squat Front Foot Elevated (Smith Machine)

Hanging Knee Raise

Romanian Deadlift (Barbell)

Leg Extension

Legs 2

Incline Chest Press (Machine)

Underhand Lat Pulldown

Upper 2

Good Morning

Bulgarian Split Squat (Dumbbell)

Glute Kickback (Cable)

Legs 3

Cardio

Sauna

Cardio 2

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