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  • Lunes Martes Miercoles Jueves Viernes Sabado Domingo: Calisthenics Calisthenics Calisthenics

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    sebastian restrepo
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    The document outlines a 4-week workout program with exercises scheduled for each day of the week. It includes calisthenics and strength exercises like squats, deadlifts, presses, rows, and curls performed on a rotating basis across the different weeks to work full body muscle groups.

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    RUTINA

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    RUTINA

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    The document outlines a 4-week workout program with exercises scheduled for each day of the week. It includes calisthenics and strength exercises like squats, deadlifts, presses, rows, and curls performed on a rotating basis across the different weeks to work full body muscle groups.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    13 views2 pages

    Lunes Martes Miercoles Jueves Viernes Sabado Domingo: Calisthenics Calisthenics Calisthenics

    Uploaded by

    sebastian restrepo
    The document outlines a 4-week workout program with exercises scheduled for each day of the week. It includes calisthenics and strength exercises like squats, deadlifts, presses, rows, and curls performed on a rotating basis across the different weeks to work full body muscle groups.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    of 2

    LUNES MARTES MIERCOLES JUEVES VIERNES SABADO DOMINGO

    CALISTHENICS CALISTHENICS CALISTHENICS


    SQUATS SQUATS SQUATS
    DEADLIFT DEADLIFT DEADLIFT
    BARBELL ROWS BARBELL ROWS BARBELL ROWS
    BENCH PRESS BENCH PRESS BENCH PRESS
    PRESS MILITARY PRESS MILITARY PRESS MILITARY

    LUNES MARTES MIERCOLES JUEVES VIERNES SABADO DOMINGO


    CALISTHENICS CALISTHENICS CALISTHENICS
    BENCH PRESS SQUATS BENCH PRESS
    PRESS MILITARY DEADLIFT PRESS MILITARY
    BARBELL ROWS LEG EXT. BARBELL ROWS
    CURLBICEPS GEMELOS CURL HAMMER
    EXT.TRICEPS ABS EXT.TRICEPS

    LUNES MARTES MIERCOLES JUEVES VIERNES SABADO DOMINGO


    CALISTHENICS CALISTHENICS CALISTHENICS
    SQUATS DEADLIFT SQUATS
    BENCH PRESS BARBELL ROWS BENCH PRESS
    PRESS MILITARY FACEPULL PRESS MILITARY
    EXT.TRICEPS CURL BICEPS EXT.TRICEPS
    ABS ABS ABS

    LUNES MARTES MIERCOLES JUEVES VIERNES SABADO DOMINGO


    CALISTHENICS CALISTHENICS CALISTHENICS
    SQUATS BENCH PRESS SQUATS
    DEADLIFT PRESS MILITARY DEADLIFT
    LEG EXT. BARBELL ROWS LEG EXT.
    GEMELOS CURL HAMMER GEMELOS
    ABS EXT.TRICEPS ABS

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