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    1# Legs Sets Reps Rest Sets Reps Rest Sets Reps Rest Sets Reps Rest

    Uploaded by

    Ignacio Lo Cascio
    The document outlines a 4-day workout split with exercises grouped into legs, push, and pull days. Each day includes 4 sets of exercises with prescribed sets, reps, and rest times. The workout is broken into 4 rounds with increasing sets and reps. Exercises target major muscle groups like quads, hamstrings, chest, back, shoulders, biceps and triceps.

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    © All Rights Reserved
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    1# Legs Sets Reps Rest Sets Reps Rest Sets Reps Rest Sets Reps Rest

    Uploaded by

    Ignacio Lo Cascio
    26 views2 pages
    The document outlines a 4-day workout split with exercises grouped into legs, push, and pull days. Each day includes 4 sets of exercises with prescribed sets, reps, and rest times. The workout is broken into 4 rounds with increasing sets and reps. Exercises target major muscle groups like quads, hamstrings, chest, back, shoulders, biceps and triceps.

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    The document outlines a 4-day workout split with exercises grouped into legs, push, and pull days. Each day includes 4 sets of exercises with prescribed sets, reps, and rest times. The workout is broken into 4 rounds with increasing sets and reps. Exercises target major muscle groups like quads, hamstrings, chest, back, shoulders, biceps and triceps.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    26 views2 pages

    1# Legs Sets Reps Rest Sets Reps Rest Sets Reps Rest Sets Reps Rest

    Uploaded by

    Ignacio Lo Cascio
    The document outlines a 4-day workout split with exercises grouped into legs, push, and pull days. Each day includes 4 sets of exercises with prescribed sets, reps, and rest times. The workout is broken into 4 rounds with increasing sets and reps. Exercises target major muscle groups like quads, hamstrings, chest, back, shoulders, biceps and triceps.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 2

    Rutina 24/4

    1# LEGS Sets Reps Rest Sets Reps Rest Sets Reps Rest Sets Reps Rest
    1X4-6 2X8 - 1X4-6 3X8 - 1X4-6 2X8 - 1X4-6 3X8 -
    HACK SQUAT 3 2' - 3' 4 2' - 3' 3 2' - 3' 4 2' - 3'
    10 10 10 10
    DEADLIFT 2 8 - 10 1' - 2' 2 8 - 10 1' - 2' 2 8 - 10 1' - 2' 2 8 - 10 1' - 2'
    BARBELL HIP THRUST 3 10 - 12 1' - 2' 3 10 - 12 1' - 2' 3 10 - 12 1' - 2' 3 10 - 12 1' - 2'
    12 - 15 12 - 15 12 - 15 12 - 15
    DUMBBELL WALKING LUNGE 3 1' - 2' 3 1' - 2' 3 1' - 2' 3 1' - 2'
    Each Each Each Each
    A1: LEG EXTENSION 3 12 - 15 0 3 12 - 15 0 3 12 - 15 0 3 12 - 15 0
    A2: SEATED LEG CURL 3 12 - 15 1' - 2' 3 12 - 15 1' - 2' 3 12 - 15 1' - 2' 3 12 - 15 1' - 2'
    STANDING CALF RAISE 3 12 1' - 2' 3 12 1' - 2' 3 12 1' - 2' 3 12 1' - 2'
    20 21 20 21

    1# PUSH Sets Reps Rest Sets Reps Rest Sets Reps Rest Sets Reps Rest
    BARBELL BENCH PRESS 3 1X4 2X8-10 2' - 3' 4 1X4 3X8-10 2' - 3' 3 1X4 2X8-10 2' - 3' 4 1X4 3X8-10 2' - 3'

    DUMBBELL SEATED SHOULDER PRESS 3 1X6 2X8-10 2' - 3' 4 1X6 2X8-10 2' - 3' 3 1X6 2X8-10 2' - 3' 4 1X6 2X8-10 2' - 3'

    DIP MACHINE 3 8 - 12 1' - 2' 3 8 - 12 1' - 2' 3 8 - 12 1' - 2' 3 8 - 12 1' - 2'
    LOW-TO-HIGH CABLE FLYE 3 12 - 15 1' - 2' 3 12 - 15 1' - 2' 3 12 - 15 1' - 2' 3 12 - 15 1' - 2'
    BARBELL SKULL CRUSHER 3 10 - 12 1' - 2' 3 10 - 12 1' - 2' 3 10 - 12 1' - 2' 3 10 - 12 1' - 2'
    DUMBBELL LATERAL RAISE 3 12 - 15 1' - 2' 3 12 - 15 1' - 2' 3 12 - 15 1' - 2' 3 12 - 15 1' - 2'
    ROPE TRICEPS EXTENSION 3 10 - 12/MAX 1' - 2' 3 10 - 12/MAX 1' - 2' 3 10 - 12/MAX 1' - 2' 3 10 - 12/MAX 1' - 2'
    CABLE ABS 4 10 - 12 1' - 2' 4 10 - 12 1' - 2' 4 10 - 12 1' - 2' 4 10 - 12 1' - 2'
    25 27 25 27

    1# PULL Sets Reps Rest Sets Reps Rest Sets Reps Rest Sets Reps Rest
    1X6-8 2X8 - 1X6-8 2X8 - 1X6-8 2X8 - 1X6-8 2X8 -
    BARBELL PENDLAY ROW 3 2' - 3' 4 2' - 3' 3 2' - 3' 4 2' - 3'
    10 10 10 10
    PULL UP 4 6-8 1' - 2' 4 6-8 1' - 2' 4 6-8 1' - 2' 4 6-8 1' - 2'
    1 ARM LAT PULL-IN 2 10 - 12 1' - 2' 2 10 - 12 1' - 2' 2 10 - 12 1' - 2' 2 10 - 12 1' - 2'
    MACHINE HIGH ROW 3 10 - 12 1' - 2' 3 10 - 12 1' - 2' 3 10 - 12 1' - 2' 3 10 - 12 1' - 2'
    SEATED FACE PULL 3 12 - 15 1' - 2' 3 12 - 15 1' - 2' 3 12 - 15 1' - 2' 3 12 - 15 1' - 2'
    Z BARBELL CURL 3 12 - 15 1' - 2' 3 12 - 15 1' - 2' 3 12 - 15 1' - 2' 3 12 - 15 1' - 2'
    CABLE ROPE CURL 3 10 - 12 1' - 2' 3 10 - 12 1' - 2' 3 10 - 12 1' - 2' 3 10 - 12 1' - 2'
    21 22 21 22
    2# LEGS Sets Reps Rest Sets Reps Rest Sets Reps Rest Sets Reps Rest

    0 0 0 0

    2# PUSH Sets Reps Rest Sets Reps Rest Sets Reps Rest Sets Reps Rest

    0 0 0 0

    2# PULL Sets Reps Rest Sets Reps Rest Sets Reps Rest Sets Reps Rest

    0 0 0 0

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