man    intermediate    1 h
Cardio / high burn

Supersets with HIIT Cardio

Goal

3 Days (supersets of antagonists): 1º: 5 minutes warm up. 2º: Supersets Monday: Chest-Back (2 exercises in a row + 2 min. rest) Wednesday: Biceps-Triceps (2 exercises in a row + 2 min. rest) Friday: Shoulder/Legs (Without supersets) 3º HIIT in treadmill or cross trainer: (5 min. slow + 30" max + 30" slow + 30" max + 30" slow + 30" max + 30" slow + 30" max + 30" slow)
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Dumbbell bench press
3 Sets   12 reps
SERIE 1 PESO 75%
Bent over barbell row
3 Sets   12 reps
SERIE 1 PESO 75%
INCLINE DUMBBELL CHEST PRESS
3 Sets   12 reps
SERIE 2 PESO 75%
T-Bar Row
3 Sets   12 reps
SERIE 2 PESO 75%
Cable crossover
3 Sets   12 reps
SERIE 3 PESO 75%
Wide-bar pull down
3 Sets   12 reps
SERIE 3 PESO 75%
Alternating dumbbell biceps curls
3 Sets   12 reps
SERIE 1 PESO 75%
Ez-bar skullcrusher
3 Sets   12 reps
SERIE 1 PESO 75%
Standing biceps cable curl
3 Sets   12 reps
SERIE 2 PESO 75%
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Triceps Pulldown
3 Sets   12 reps
SERIE 2 PESO 75%
CROSSOVER PULLEY BICEP CURL
3 Sets   12 reps
SERIE 3 PESO 75%
CABLE FRENCH PRESS
3 Sets   12 reps
SERIE 3 PESO 75%
Dumbbell shoulder press
3 Sets   12 reps
PESO 75%
Bent over dumbbell rear delt raise
3 Sets   12 reps
PESO 75%
Upright barbell row
3 Sets   12 reps
PESO 75%
HALF BARBELL SQUAT
3 Sets   10 reps
PESO 80%
Romanian Deadlift
3 Sets   10 reps
PESO 80%
Seated Calf Raise
3 Sets   10 reps
PESO 80%
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Treadmill

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