Day 1 Piernukis y culish para mi beibish
Muscle Exercise Name Timer Reps Sets Track Upper Legs Prisoner Squat 60 sec 10 3 Upper Legs Leg Press 60 sec 10 3 Upper Legs Leg Extensions 60 sec 10 3 Upper Legs Hack Squat 60 sec 10 3 Glutes Bridge 60 sec - 3

Day 2 espaldukis y hombrukis
Muscle Exercise Name Timer Reps Sets Track Back Wide Grip Lat Pulldown 60 sec 8 3 Back T Bar Lying Row 60 sec 8 3 Back Cable Elevated Rows 60 sec 8 3 Shoulders Dumbbell Lateral Raise 60 sec 8 3 Shoulders Dumbbell Shoulder Press 60 sec 8 3 Shoulders Dumbbell Upright Row 60 sec 8 3

Day 3 brasukis para mi beibish
Muscle Exercise Name Timer Reps Sets Track Shoulders Dumbbell Lateral Raise 60 sec 15 3 Shoulders Dumbbell Shoulder Shrug 60 sec 15 3 Shoulders Dumbbell Standing Alternate Front Raises 60 sec 15 3 Triceps Cable Triceps Pushdown 60 sec 15 3 Triceps Dumbbell Standing Triceps Extension 60 sec 15 3 Biceps Dumbbell Alternate Hammer Curl 60 sec 15 3

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