I go to the gym 4 times a week, I have two routines for the upper part of my body and two for the lower part. It is important to follow the order to be able to train the muscles well and also let them rest enough.
Before starting any warm up routine with 10 minutes of cardio (bicycle, treadmill, orbitreck, etc.)
BACK
Milestones grip inverted with 50 lbs side 10 repetitions x 3 series
Front pulley with 25 lbs 10 repetitions x 3 series
Rowing with 10 lbs 10 repetitions x 3 series
Hyper extensions with disc 10 lbs 10 repetitions x 3 series
SHOULDERS
Press with dumbbells of 6 lbs in each arm 10 repetitions x 3 series
Press front grip with 10 lbs 10 repetitions x 3 series
Rear lifts with 30 lbs 10 repetitions x 3 series
All my routines I finish with 12 repetitions x 5 or 6 series of ABDOMINALS. I vary these exercises for upper, lower and oblique abs.
In the end I do between 15 to 25 minutes of cardio at high intensity on any machine (bicycle, treadmill, orbitreck, etc.)
Remember to consult with a coach before starting any exercise plan.
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