sem 1

Day 1 Legs Strenght Quad Dominant

Squat, Sentadilla (iniciar con peso ligero y calentar los sets 1,2,3)
more weight than set 1
optional 3rd set
Max weight - when you can get 12 rep, RAISE THE WEIGHT
With same weight as set 2
Leg Press, Prensa
more weight than set 1
Hack Squats, Sentadilla Hack
Stiff Leg Deadlifts, Peso Muerto c/ Piernas Rgidas
more weight than set 1
Leg Curl, Curl Femoral
Leg Extension, Extensin de Piernas
Standing Calf Raise, Elevacin de Talones de Pie
Day 2 Push
Flat Bench Press, Press Banca Plano (con peso ligero y calentar los sets 1,2,3)
more weight than set 1
optional 3rd set
Max weight - when you can get 12 rep, RAISE THE WEIGHT
With same weight as set 2
Dumbell Incline Press, Press Banca Inclinado
Machine, Dumbell or Barbell Shoulder, Press Militar (mquina, barra, mancuerna)
more weight than set 1
Lateral Raises, Elevaciones Laterales
Triceps Pushdown, Extensin de Trceps (soga, barra)
Skullcrushers, Rompecrneaos (barra, mancuerna)
Day 3 Pull
Barbell Rows, Remo con Barra (con peso ligero y calentar los sets 1,2,3)
more weight than set 1
optional 3rd set
Max weight - when you can get 12 rep, RAISE THE WEIGHT
With same weight as set 2
Lat Pulldowns on machine or Hammer Strength, Jaln al Pecho o Mq. Hammer
more weight than set 1
One Arm Rows, Serrucho
Behind the Back Barbell Shrugs, Encogimiento c/ Barra a la espalda
more weight than set 1
Preacher Curls, Curl Predicador
Incline Barbell Curls, Curl en Banca Inclinada
Day 4 Lower Body
Leg Extensions, Extensin de Piernas
Leg Curls, Curl Femoral
Lunges (4x8 each leg with barbell or dumbell WALKING if you can), Lunges
Front Squats in Smith Machine (1-2 Warmup sets), Sentadilla Frontal
Conventional or Stiff Leg Deadlifts (1-2 Warmup sets), Peso Muerto
Seated Calf Raises, Elevacin de Talones Sentado
Day 5 Upper Body
Incline Dumbell Press (1-2 Warm up sets), Press Banca Inclinado
Dips, Fondos
Lateral Raise Dumbell or Machine, Elevaciones Laterales
Machine Rows (Any machine, hammer, etc), Remo en mquina o Polea
Lat Pulldowns, Jaln al Pecho
Rear Delt Fly, Extensin Escapular o Vuelos Pjaro
Preacher Curl Barbell or Machine, Predicador c/Barra o Mquina
Triceps Pushdown, Extensin de Trceps (soga, barra)
Abs 3 times a week
when you can get more than the max number, lets say you get 12 when its a 6-12 rep,
then raise the weight 10 lbs

sets
1
1
1
2
1
1
1
1
1
2
1
1
2
3
3
3

reps
10 - 15
10 - 15
10 - 15
6 - 12
10 - 15
10 - 15
6 - 12
10 - 15
10 - 15
6 - 12
10 - 15
10 - 15
10 - 15
6 - 12
6 - 12
6 - 12

rep
rep
rep
rep
rep
rep
rep
rep
rep
rep
rep
rep
rep
rep
rep
rep

1
1
1
2
1
1
2
1
1
2
3
3
3

10
10
10
6
10
10
6
10
10
6
6
6
6

15
15
15
12
15
15
12
15
15
12
12
15
12

rep
rep
rep
rep
rep
rep
rep
rep
rep
rep
rep
rep
rep

1
1
1
2
1
1
1
2
3
1
1
2
3
2

10
10
10
6
10
10
10
6
6
10
10
6
6
6

15
15
15
12
15
15
15
12
12
15
15
12
12
12

rep
rep
rep
rep
rep
rep
rep
rep
rep
rep
rep
rep
rep
rep

4
4
4
1.-.2
3
1.-.2
3
3

1.-.2
3
3
3
3
3
3
3
3

12 - 20 rep
12 - 20 rep
8 rep
12 - 20 rep
12 - 15 rep
12 - 15 rep

12 - 15 rep
Failure
15 - 25 rep
12 - 15 rep
12 - 15 rep
15 - 25 rep
15 - 20 rep
15 - 20 rep

sem 2

sem 3

sem 4

sem 5

sem 6