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Rutina Papa

by Alan F.

Program Description

.

Program Overview

  • Level
    Beginner
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 06, 2026 01:13
  • Last Edited
    Mar 06, 2026 01:38
Muscle Engagement
Front
Back
MuscleSet
Abs
14.1%
Triceps
9.4%
Front Delts
9.4%
Lats
9.4%
Hamstrings
9.4%
Biceps
8.2%
Middle Delts
7.1%
Upper Back
7.1%
Chest
5.9%
Forearms
4.7%
Quadriceps
4.7%
Glutes
4.7%
Rear Delts
3.5%
Adductors
1.2%
Lower Back
1.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
1B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8.5
2A
Lat Pulldown
3
8-12 reps
RPE 8.5
2B
Seated Row (Cable)
3
8-12 reps
RPE 8.5
3A
Tricep Dip (Bodyweight)
3
8-12 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
4A
Goblet Squat
3
8-12 reps
RPE 8.5
4B
Deadlift (Barbell)
3
8-12 reps
RPE 8.5
5A
Plank
3
30-60 secs
RPE 8.5
5B
Side Bend (Dumbbell)
3
15 reps
RPE 8.5
5C
Lying Leg Raise
3
15 reps
RPE 8.5
5D
Espinales
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
1B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8.5
2A
Lat Pulldown
3
8-12 reps
RPE 8.5
2B
Seated Row (Cable)
3
8-12 reps
RPE 8.5
3A
Tricep Dip (Bodyweight)
3
8-12 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
4A
Goblet Squat
3
8-12 reps
RPE 8.5
4B
Deadlift (Barbell)
3
8-12 reps
RPE 8.5
5A
Plank
3
30-60 secs
RPE 8.5
5B
Side Bend (Dumbbell)
3
15 reps
RPE 8.5
5C
Lying Leg Raise
3
15 reps
RPE 8.5
5D
Espinales
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
1B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8.5
2A
Lat Pulldown
3
8-12 reps
RPE 8.5
2B
Seated Row (Cable)
3
8-12 reps
RPE 8.5
3A
Tricep Dip (Bodyweight)
3
8-12 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
4A
Goblet Squat
3
8-12 reps
RPE 8.5
4B
Deadlift (Barbell)
3
8-12 reps
RPE 8.5
5A
Plank
3
30-60 secs
RPE 8.5
5B
Side Bend (Dumbbell)
3
15 reps
RPE 8.5
5C
Lying Leg Raise
3
15 reps
RPE 8.5
5D
Espinales
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
1B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8.5
2A
Lat Pulldown
3
8-12 reps
RPE 8.5
2B
Seated Row (Cable)
3
8-12 reps
RPE 8.5
3A
Tricep Dip (Bodyweight)
3
8-12 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
4A
Goblet Squat
3
8-12 reps
RPE 8.5
4B
Deadlift (Barbell)
3
8-12 reps
RPE 8.5
5A
Plank
3
30-60 secs
RPE 8.5
5B
Side Bend (Dumbbell)
3
15 reps
RPE 8.5
5C
Lying Leg Raise
3
15 reps
RPE 8.5
5D
Espinales
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
1B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8.5
2A
Lat Pulldown
3
8-12 reps
RPE 8.5
2B
Seated Row (Cable)
3
8-12 reps
RPE 8.5
3A
Tricep Dip (Bodyweight)
3
8-12 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
4A
Goblet Squat
3
8-12 reps
RPE 8.5
4B
Deadlift (Barbell)
3
8-12 reps
RPE 8.5
5A
Plank
3
30-60 secs
RPE 8.5
5B
Side Bend (Dumbbell)
3
15 reps
RPE 8.5
5C
Lying Leg Raise
3
15 reps
RPE 8.5
5D
Espinales
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
1B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8.5
2A
Lat Pulldown
3
8-12 reps
RPE 8.5
2B
Seated Row (Cable)
3
8-12 reps
RPE 8.5
3A
Tricep Dip (Bodyweight)
3
8-12 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
4A
Goblet Squat
3
8-12 reps
RPE 8.5
4B
Deadlift (Barbell)
3
8-12 reps
RPE 8.5
5A
Plank
3
30-60 secs
RPE 8.5
5B
Side Bend (Dumbbell)
3
15 reps
RPE 8.5
5C
Lying Leg Raise
3
15 reps
RPE 8.5
5D
Espinales
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
1B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8.5
2A
Lat Pulldown
3
8-12 reps
RPE 8.5
2B
Seated Row (Cable)
3
8-12 reps
RPE 8.5
3A
Tricep Dip (Bodyweight)
3
8-12 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
4A
Goblet Squat
3
8-12 reps
RPE 8.5
4B
Deadlift (Barbell)
3
8-12 reps
RPE 8.5
5A
Plank
3
30-60 secs
RPE 8.5
5B
Side Bend (Dumbbell)
3
15 reps
RPE 8.5
5C
Lying Leg Raise
3
15 reps
RPE 8.5
5D
Espinales
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
1B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8.5
2A
Lat Pulldown
3
8-12 reps
RPE 8.5
2B
Seated Row (Cable)
3
8-12 reps
RPE 8.5
3A
Tricep Dip (Bodyweight)
3
8-12 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
4A
Goblet Squat
3
8-12 reps
RPE 8.5
4B
Deadlift (Barbell)
3
8-12 reps
RPE 8.5
5A
Plank
3
30-60 secs
RPE 8.5
5B
Side Bend (Dumbbell)
3
15 reps
RPE 8.5
5C
Lying Leg Raise
3
15 reps
RPE 8.5
5D
Espinales
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
1B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8.5
2A
Lat Pulldown
3
8-12 reps
RPE 8.5
2B
Seated Row (Cable)
3
8-12 reps
RPE 8.5
3A
Tricep Dip (Bodyweight)
3
8-12 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
4A
Goblet Squat
3
8-12 reps
RPE 8.5
4B
Deadlift (Barbell)
3
8-12 reps
RPE 8.5
5A
Plank
3
30-60 secs
RPE 8.5
5B
Side Bend (Dumbbell)
3
15 reps
RPE 8.5
5C
Lying Leg Raise
3
15 reps
RPE 8.5
5D
Espinales
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
1B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8.5
2A
Lat Pulldown
3
8-12 reps
RPE 8.5
2B
Seated Row (Cable)
3
8-12 reps
RPE 8.5
3A
Tricep Dip (Bodyweight)
3
8-12 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
4A
Goblet Squat
3
8-12 reps
RPE 8.5
4B
Deadlift (Barbell)
3
8-12 reps
RPE 8.5
5A
Plank
3
30-60 secs
RPE 8.5
5B
Side Bend (Dumbbell)
3
15 reps
RPE 8.5
5C
Lying Leg Raise
3
15 reps
RPE 8.5
5D
Espinales
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
1B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8.5
2A
Lat Pulldown
3
8-12 reps
RPE 8.5
2B
Seated Row (Cable)
3
8-12 reps
RPE 8.5
3A
Tricep Dip (Bodyweight)
3
8-12 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
4A
Goblet Squat
3
8-12 reps
RPE 8.5
4B
Deadlift (Barbell)
3
8-12 reps
RPE 8.5
5A
Plank
3
30-60 secs
RPE 8.5
5B
Side Bend (Dumbbell)
3
15 reps
RPE 8.5
5C
Lying Leg Raise
3
15 reps
RPE 8.5
5D
Espinales
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
1B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8.5
2A
Lat Pulldown
3
8-12 reps
RPE 8.5
2B
Seated Row (Cable)
3
8-12 reps
RPE 8.5
3A
Tricep Dip (Bodyweight)
3
8-12 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
4A
Goblet Squat
3
8-12 reps
RPE 8.5
4B
Deadlift (Barbell)
3
8-12 reps
RPE 8.5
5A
Plank
3
30-60 secs
RPE 8.5
5B
Side Bend (Dumbbell)
3
15 reps
RPE 8.5
5C
Lying Leg Raise
3
15 reps
RPE 8.5
5D
Espinales
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
3
8-12 reps
RPE 8.5
1B
Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
2A
Dumbbell Row
3
8-12 reps
RPE 8.5
2B
Pullover (Dumbbell)
3
8-12 reps
RPE 8.5
3A
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8.5
3B
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8.5
4A
Leg Curl
3
8-12 reps
RPE 8.5
4B
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
5A
Side Plank
3
30-60 secs
RPE 8.5
5B
Abs Crunch (Bodyweight)
3
15 reps
RPE 8.5
5C
Patadas alternadas
3
15 reps
RPE 8.5
5D
Nados
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
3
8-12 reps
RPE 8.5
1B
Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
2A
Dumbbell Row
3
8-12 reps
RPE 8.5
2B
Pullover (Dumbbell)
3
8-12 reps
RPE 8.5
3A
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8.5
3B
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8.5
4A
Leg Curl
3
8-12 reps
RPE 8.5
4B
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
5A
Side Plank
3
30-60 secs
RPE 8.5
5B
Abs Crunch (Bodyweight)
3
15 reps
RPE 8.5
5C
Patadas alternadas
3
15 reps
RPE 8.5
5D
Nados
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
3
8-12 reps
RPE 8.5
1B
Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
2A
Dumbbell Row
3
8-12 reps
RPE 8.5
2B
Pullover (Dumbbell)
3
8-12 reps
RPE 8.5
3A
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8.5
3B
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8.5
4A
Leg Curl
3
8-12 reps
RPE 8.5
4B
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
5A
Side Plank
3
30-60 secs
RPE 8.5
5B
Abs Crunch (Bodyweight)
3
15 reps
RPE 8.5
5C
Patadas alternadas
3
15 reps
RPE 8.5
5D
Nados
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
3
8-12 reps
RPE 8.5
1B
Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
2A
Dumbbell Row
3
8-12 reps
RPE 8.5
2B
Pullover (Dumbbell)
3
8-12 reps
RPE 8.5
3A
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8.5
3B
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8.5
4A
Leg Curl
3
8-12 reps
RPE 8.5
4B
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
5A
Side Plank
3
30-60 secs
RPE 8.5
5B
Abs Crunch (Bodyweight)
3
15 reps
RPE 8.5
5C
Patadas alternadas
3
15 reps
RPE 8.5
5D
Nados
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
3
8-12 reps
RPE 8.5
1B
Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
2A
Dumbbell Row
3
8-12 reps
RPE 8.5
2B
Pullover (Dumbbell)
3
8-12 reps
RPE 8.5
3A
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8.5
3B
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8.5
4A
Leg Curl
3
8-12 reps
RPE 8.5
4B
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
5A
Side Plank
3
30-60 secs
RPE 8.5
5B
Abs Crunch (Bodyweight)
3
15 reps
RPE 8.5
5C
Patadas alternadas
3
15 reps
RPE 8.5
5D
Nados
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
3
8-12 reps
RPE 8.5
1B
Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
2A
Dumbbell Row
3
8-12 reps
RPE 8.5
2B
Pullover (Dumbbell)
3
8-12 reps
RPE 8.5
3A
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8.5
3B
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8.5
4A
Leg Curl
3
8-12 reps
RPE 8.5
4B
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
5A
Side Plank
3
30-60 secs
RPE 8.5
5B
Abs Crunch (Bodyweight)
3
15 reps
RPE 8.5
5C
Patadas alternadas
3
15 reps
RPE 8.5
5D
Nados
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
3
8-12 reps
RPE 8.5
1B
Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
2A
Dumbbell Row
3
8-12 reps
RPE 8.5
2B
Pullover (Dumbbell)
3
8-12 reps
RPE 8.5
3A
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8.5
3B
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8.5
4A
Leg Curl
3
8-12 reps
RPE 8.5
4B
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
5A
Side Plank
3
30-60 secs
RPE 8.5
5B
Abs Crunch (Bodyweight)
3
15 reps
RPE 8.5
5C
Patadas alternadas
3
15 reps
RPE 8.5
5D
Nados
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
3
8-12 reps
RPE 8.5
1B
Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
2A
Dumbbell Row
3
8-12 reps
RPE 8.5
2B
Pullover (Dumbbell)
3
8-12 reps
RPE 8.5
3A
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8.5
3B
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8.5
4A
Leg Curl
3
8-12 reps
RPE 8.5
4B
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
5A
Side Plank
3
30-60 secs
RPE 8.5
5B
Abs Crunch (Bodyweight)
3
15 reps
RPE 8.5
5C
Patadas alternadas
3
15 reps
RPE 8.5
5D
Nados
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
3
8-12 reps
RPE 8.5
1B
Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
2A
Dumbbell Row
3
8-12 reps
RPE 8.5
2B
Pullover (Dumbbell)
3
8-12 reps
RPE 8.5
3A
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8.5
3B
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8.5
4A
Leg Curl
3
8-12 reps
RPE 8.5
4B
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
5A
Side Plank
3
30-60 secs
RPE 8.5
5B
Abs Crunch (Bodyweight)
3
15 reps
RPE 8.5
5C
Patadas alternadas
3
15 reps
RPE 8.5
5D
Nados
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
3
8-12 reps
RPE 8.5
1B
Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
2A
Dumbbell Row
3
8-12 reps
RPE 8.5
2B
Pullover (Dumbbell)
3
8-12 reps
RPE 8.5
3A
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8.5
3B
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8.5
4A
Leg Curl
3
8-12 reps
RPE 8.5
4B
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
5A
Side Plank
3
30-60 secs
RPE 8.5
5B
Abs Crunch (Bodyweight)
3
15 reps
RPE 8.5
5C
Patadas alternadas
3
15 reps
RPE 8.5
5D
Nados
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
3
8-12 reps
RPE 8.5
1B
Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
2A
Dumbbell Row
3
8-12 reps
RPE 8.5
2B
Pullover (Dumbbell)
3
8-12 reps
RPE 8.5
3A
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8.5
3B
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8.5
4A
Leg Curl
3
8-12 reps
RPE 8.5
4B
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
5A
Side Plank
3
30-60 secs
RPE 8.5
5B
Abs Crunch (Bodyweight)
3
15 reps
RPE 8.5
5C
Patadas alternadas
3
15 reps
RPE 8.5
5D
Nados
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
3
8-12 reps
RPE 8.5
1B
Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
2A
Dumbbell Row
3
8-12 reps
RPE 8.5
2B
Pullover (Dumbbell)
3
8-12 reps
RPE 8.5
3A
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8.5
3B
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8.5
4A
Leg Curl
3
8-12 reps
RPE 8.5
4B
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
5A
Side Plank
3
30-60 secs
RPE 8.5
5B
Abs Crunch (Bodyweight)
3
15 reps
RPE 8.5
5C
Patadas alternadas
3
15 reps
RPE 8.5
5D
Nados
3
15 reps
RPE 8.5
Week 1
1 / 12 Weeks
Day 1
1A
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8.5
1B
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8.5
2A
Lat Pulldown
3 Sets
8-12 Reps
@8.5
2B
Seated Row (Cable)
3 Sets
8-12 Reps
@8.5
3A
Tricep Dip (Bodyweight)
3 Sets
8-12 Reps
@8.5
3B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@8.5
4A
Goblet Squat
3 Sets
8-12 Reps
@8.5
4B
Deadlift (Barbell)
3 Sets
8-12 Reps
@8.5
5A
Plank
3 Sets
30-60 secs
@8.5
5B
Side Bend (Dumbbell)
3 Sets
15 Reps
@8.5
5C
Lying Leg Raise
3 Sets
15 Reps
@8.5
5D
Espinales
3 Sets
15 Reps
@8.5
Day 2
1A
Pec Deck (Machine)
3 Sets
8-12 Reps
@8.5
1B
Tricep Extension (Cable)
3 Sets
8-12 Reps
@8.5
2A
Dumbbell Row
3 Sets
8-12 Reps
@8.5
2B
Pullover (Dumbbell)
3 Sets
8-12 Reps
@8.5
3A
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
@8.5
3B
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8.5
4A
Leg Curl
3 Sets
8-12 Reps
@8.5
4B
Seated Hamstring Curl
3 Sets
8-12 Reps
@8.5
5A
Side Plank
3 Sets
30-60 secs
@8.5
5B
Abs Crunch (Bodyweight)
3 Sets
15 Reps
@8.5
5C
Patadas alternadas
3 Sets
15 Reps
@8.5
5D
Nados
3 Sets
15 Reps
@8.5