SPANISH WARRIOR WORKOUT

Unleash your inner strength with the Spanish Warrior Workout, a comprehensive 12-week program designed to sculpt your physique through 4 intense training days each week. This program focuses on building powerful legs and a strong back, featuring exercises like barbell squats, weighted pull-ups, and machine leg curls. With a blend of high-intensity sets and varied rep ranges, you'll push your limits and achieve noticeable results. Equip yourself with the full gym setup and prepare to transform into a true warrior!

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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

Squat (Barbell)

Squat (Paused)

Hack Squat

Leg Extension

Leg Curl

Lying Leg Curl

PIERNAS DE TOM PLATZ

Pull-Up (Weighted)

Pull-Up (Bodyweight)

Chin-Up (Weighted)

Chin-Up (Bodyweight)

Seated Row (Cable)

T-Bar Row

Wide Grip Lat Pulldown

Bicep Curl (Barbell)

Hammer Curl

ESPALDA DE BAKI

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Dip (Weighted)

Standing Behind Neck Shoulder Press (Barbell)

Lateral Raise (Cable)

French Press

Skull Crusher (Barbell)

Tricep Pushdown (Cable)

TETAS DE ARNOLD

Deadlift (Barbell)

Deadlift (Deficit)

Suitcase Deadlift

Plancha Bing Chilling

Abrazo Del Oso

PESO MUERTO DE THOR

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