ANY Rutina A
Muscle Exercise Name Timer Reps Sets Track Upper Legs Barbell Squat 90 sec 12 3 Upper Legs Lying Leg Curls 60 sec 12 3 Chest Barbell Bench Press 60 sec 12 3 Back Wide Grip Lat Pulldown 60 sec 12 3 Triceps Cable Rope Triceps Pushdown 60 sec 12 3 Shoulders Dumbbell Shoulder Press 60 sec 12 3 Forearms Barbell Reverse Curl 60 sec 12 3 Abs Decline Crunch 60 sec 10 3

ANY Rutina B
Muscle Exercise Name Timer Reps Sets Track Upper Legs Barbell Squat 120 sec 12 3 Lower Legs Seated Calf Raise 60 sec 12 4 Chest Barbell Bench Press 60 sec 12 3 Back Cable Seated Row 60 sec 12 3 Triceps Dumbbell Tricep Kickback 60 sec 12 3 Shoulders Dumbbell Shoulder Press 60 sec 10 3 Biceps Dumbbell Alternate Hammer Curl 60 sec 12 3 Abs Cable Crunch 60 sec 15 3

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