Ejercicio

RULES:

FREE WORKOUT

DO THIS PROGRAM 2-3 DAYS PER WEEK Start with 5-10 mins of cardio (any kind) Do 2 sets of each exercise Do between 10-12 reps of each set Use weight that allows you to do no more than 12 reps, you should NOT BE ABLE TO DO 13!!!!
(EXCEPT ON PULL UPS AND ABS. FOR THESE YOU JUST DO AS MANY AND YOU CAN TILL YOU CAN’T DO ANY MORE

Rest 60-90 seconds between each rep (veryimportant) If done correctly, the workout should take no more than 1 hour.

CHEST

FLAT BENCH DUMBELL PRESS INCLINE BENCH DUMBELL PRESS

INCLINE DUMBELL FLYS

BACK

CABLE ROWS PULL UPS STANDING PULLDOWNS

SHOULDERS BICEPS
EZ BAR CURS ROPE CURLS

SEATED DUMBELL MILITARY PRESSES LATERAL DUMBELL RAISES

TRICEPS LEGS ABS

SKULL CRUSHERS ROPE PULLDOWNS

LUNGES STEP UPS

SUPER MANTHEM ABS BICYCLES TERRELL OWENS’S JOINTS

CARDIO

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