Luisa y fer

Transform your physique with the "Luisa y Fer" program, a comprehensive 12-week journey designed for those ready to commit to three intense training sessions per week. This program focuses on building strength and muscle through a variety of exercises, including leg presses, squats, and curls, ensuring you hit every major muscle group. With a full gym required, you'll have access to the equipment needed to maximize your gains. Get ready to elevate your fitness game and achieve the results you've been striving for!

For women trying mainly build legs and also arms

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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

Leg Press (45 Degrees)

Standing Calf Raise

Leg Curl

Bicep Curl (Dumbbell)

Tricep Rope Push Down (Cable)

Standing Shoulder Press (Dumbbell)

Squat (Smith Machine)

Lunge (Barbell)

Stiff Leg Deadlift (Dumbbell)

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