Training Routine 2020

	A	B	C	D	E
1		WORKOUT A
2	Muscle Group	Exercise	Sets	Reps	Rest
3	Lombars	Hyperextension	4	15	30’’
4	Back	Lat Pulldown to the Chest with Long Bar	4	12-10-8-6	1'
5		Deadlifts with Bent Legs	4	8 Kg +	90''
6		Lat Machine with Side Grips	3	12-10-8	1'
7		Pulley with Triangle Attachment	4	12-10-8-6	90''
8		One-arm Dumbbell Row	4	8 Kg +	dx+sx -->go
9		Pullover	3	10	30''
10	Shoulders	Seated Bent-over Dumbbell Raises with Knees Bent	4	15-12-10-8	1'
11	Traps	SHRUG	4	10	30''
12	Abs	High (crunch)	x	150	x
13		Low (Leg Raises)	x	150	x
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16		WORKOUT B
17	Muscle Group	Exercise	Sets	Reps	Rest
18	Pecs	Bench Press with Barbell	4	12-10-8-6	90''
19		Flat Bench Dumbbell Flyes	4	12-10-8-6	1'
20		Incline Dumbbell Press	4	12-10-8-6	1'
21		Pec Deck Machine	4	10	30''
22	Shoulders	Seated Dumbbell Press	4	12-10-8-6	90''
23		Seated/Suspended Dumbbell Lateral Raises	4	12-10-8-6	1'
24		Front Raises	3	8 kg+	45''
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27		WORKOUT C
28	Muscle Group	Exercise	Sets	Reps	Rest
29	Legs	Single Leg Extension	4	15-12-10-8	1'
30		Leg Press	4	12-10-8-6	90'
31		Dumbbell Lunges	4	12	1'
32		Lying Leg Curl	4	15-12-10-8	1'
33		Calf Press on Leg Press Machine	5	to failure	1'
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36		WORKOUT D
37	Muscle Group	Exercise	Sets	Reps	Rest
38	Triceps	Bench Dips	4	to failure	1'
39		French Press with EZ-Bar	4	12-10-8-6	90''
40		High Cable Chest Press	4	12-10-8-6	1'
41	Biceps	Seated Dumbbell Curl	3	12-10-8	1'
42		Standing EZ-Bar Curl	3	10-8-6	90''
43		Scott Bench with EZ-Barbell	3	10-8-6	1'
44	Abs	High (crunches)	x	150	x
45		Low (Leg Raises)	x	150	x
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