Reborn (1)

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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

lo importante en este dia son los squats. no es necesario completar todo mas que eso y extensiones

Hack Squat

Back Extension

Romanian Deadlift (Dumbbell)

Back Extension (Weighted)

Overhead Tricep Extension (Cable)

Lateral Raise (Cable)

Leg Extension

Standing Calf Raise

patas

Pull-Up (Assisted)

Preacher Curl (Dumbbell)

Lateral Raise (Dumbbell)

T-Bar Row

Chest Press (Machine)

Bicep Curl (Barbell)

Rear Delt Row

Neck Flexion

espalda

Seated Calf Raise

Hip Thrust (Barbell)

Hip Abductor (Machine)

Hip Extension

patas light

Seated Shoulder Press (Dumbbell)

Incline Bench Press (Smith Machine)

Rear Delt Fly (Cable)

Bench Press (Dumbbell)

Tricep Pushdown (Cable)

Neck Curl

pecho

Shoulder Press (Machine)

Incline Curl (Dumbbell)

Rear Delt Fly (Machine)

High Row

shoulder and upper

haz lo que quieras/ pendejo

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