workout

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Vinicius BeltranBy Vinicius Beltran

Chest and Triceps

exercise
Dumbbell Bench Press

3 sets x 15 reps

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Incline Bench Press

3 sets x 15 reps

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Dumbbell Low Fly

3 sets x 8 reps

exercise
Lying Triceps Extension

3 sets x 12 reps

exercise
Standing One Arm Extension

6 sets x 12 reps

exercise
Seated Leg Raise

4 sets x 15 reps

Back and Biceps

exercise
Bent Over Row

3 sets x 15 reps

exercise
Dumbbell Bent Over Reverse Row

3 sets x 12 reps

exercise
One Arm Bent-over Row

6 sets x 12 reps

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Standing Biceps Curl

3 sets x 12 reps

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Hammer Curl

3 sets x 12 reps

exercise
One arm Wrist Curl

6 sets x 12 reps

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One arm Revers Wrist Curl

6 sets x 12 reps

Legs and Shoulders

exercise
Squat

3 sets x 12 reps

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Dumbbell Split Squat

6 sets x 12 reps

exercise
Romanian Deadlift

3 sets x 12 reps

exercise
Lateral Raise

3 sets x 12 reps

exercise
Front Raise

3 sets x 12 reps

exercise
Shrug

3 sets x 15 reps

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Standing Calf Raise

4 sets x 15 reps

exercise
Sit-Up

4 sets x 15 reps

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