INTERMEDIATE TORSO/LEG ROUTINE


Military Press 3-5 series 6-10 reps
Chin-Ups 3-5 series 6-10 reps
Incline Press 2-3 series 8-12 reps
Seated Row 2-3 series 8-12 reps
Facepulls 2-3 series 10-15 reps
Biceps Exercise 2-3 series 10-15 reps
Triceps Exercise 2-3 series 10-15 reps
Biceps and triceps exercises can be chosen according to personal preference.
TUESDAY: LEG STRENGTH
Deep Squat 3-5 series 3-5 reps
Deadlift 2-3 series 3-5 reps
Femoral Curl 2-3 series 6-10 reps
Calf Exercise 5 series 6-10 reps
THURSDAY: TORSO STRENGTH
Military Press 3-5 series 3-5 reps
Chin-Ups 3-5 series 3-5 reps
Bench Press 2-3 series 6-10 reps
Shrugs 5 series 6-10 repeticiones
Facepulls 3 series 6-10 reps
FRIDAY: LEG HYPERTROPHY
Deep Squat 3-5 series 8-12 reps
Dead Lifr Leg Stretch 3-5 series 8-12 reps
Quadriceps Press 2-3 series 10-15 reps
Femoral Curl 2-3 series 10-15 reps
Two Calf Exercises 3-5 series 8-12 reps
I recommend that the calf exercises be one with the legs straight and the other with the legs bent.
SATURDAY: OPTIONAL EXTRA DAY (WE FOCUS ON THE PARTS WE WANT TO WORK ON)
Military Press 2-3 series 8-12 reps
Side Lifts 2-4 series 10-12 reps
Facepulls 2-3 series 12-15 reps
Biceps Exercise 2-3 series 10-12 reps
Triceps Exercise 2-3 series 10-12 reps

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