Supersets with HIIT Cardio
Target
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)
Dumbbell bench press
3 series
12 reps
Bent over barbell row
3 series
12 reps
INCLINE DUMBBELL CHEST PRESS
3 series
12 reps
T-Bar Row
3 series
12 reps
Cable crossover
3 series
12 reps
Wide-bar pull down
3 series
12 reps
Alternating dumbbell biceps curls
3 series
12 reps
Ez-bar skullcrusher
3 series
12 reps
Standing biceps cable curl
3 series
12 reps
Triceps Pulldown
3 series
12 reps
CROSSOVER PULLEY BICEP CURL
3 series
12 reps
CABLE FRENCH PRESS
3 series
12 reps
Dumbbell shoulder press
3 series
12 reps
Bent over dumbbell rear delt raise
3 series
12 reps
Upright barbell row
3 series
12 reps
HALF BARBELL SQUAT
3 series
10 reps
Romanian Deadlift
3 series
10 reps
Seated Calf Raise
3 series
10 reps
Treadmill
