Day 1

Upper body + Abs rout|ne #1 or #2 43-60 seconds resL Llme

Lxerc|ces keps Sets We|ghts
10 mln warm up blke, run, elllpLlcal Week 1 week 2 week 3
1-8arbell curl 10 2
1.1-8everse barbell curl 10 2
2-8ench dlps 13 3
2.2-SLandlng dumbbell Lrlcep exLenslon 10 3
3-lnverLed row 13 2 - - -
3.3-8enL-over barbell row 10 2
4-Cuban press 13 3
4.4-LaLeral dumbbell ralse 10 3
Day 2
Lower body + 1S m|n of card|o at the end 43-60 seconds resL Llme
Lxerc|ces keps Sets We|ghts
3 mln blke Week 1 week 2 week 3
1-Close sLance feeL on lncllned leg press 10 3
1.1-Plgh on plaLform feeL on leg press 10 3
2-Sclssors [ump 20 4 - - -
3-Slngle leg gluLe brldge 10/10 3 - - -
3.3-8ody welghL squaL 20 3 - - -
4-SLlff legged barbell deadllfL 13 3
3-SLandlng calf ralses 20 3
Day 3
Cvera||]Iat b|ast erform 3 Llmes, no resL beLween exerclses, 120 seconds aL Lhe end of each clrculL
Lxerc|ces keps Sets We|ghts
Week 1 week 2 week 3
Walklng Lunge 20 3
AlLernaLe heel Loucher 20 3 - - -
8urples 10 3 - - -
ullups on asslsLed machlne 20 3
lank 1 mln 3 - - -
Abs rout|ne #1 erform 3-4 Llmes, no resL
Lxerc|ces keps Sets We|ghts
Week 1 week 2 week 3
1-Lylng leg ralse 20 3 or 4 - - -
2- 8usslan LwlsL 20 3 or 4
3-SlLups on exerclse ball 20 3 or 4 - - -
Abs rout|ne #2 erform 3-4 Llmes, no resL
Lxerc|ces keps Sets We|ghts
Week 1 week 2 week 3
1- SeaLed flaL bench leg pull-ln 20 3 or 4 - - -
2-uecllned crunch 20 3 or 4
3- Cross-body crunch 10/10 3 or 4 - - -
Notes:
1- 1ake a day off between day#2 and day#3.
2-Dr|nk Amrap dur|ng your workout to max|m|ze fat |oss.
3-I recommend to dr|nk one scoop of |so|ate prote|n after your workout sess|on.