Warm-Up

Strength Training

 

Chest

For each exercise, perform set
Activity Reps Weight
Fuerza en banco con pesas
 

Upper Back

For each exercise, perform 1-3 set
Activity Reps Weight
Remo inclinado con barra 8-12
Pullover con barra 8-12
 

Hips

For each exercise, perform 1-3 set
Activity Reps Weight
Sentadillas 10-15
 

Legs

For each exercise, perform set
Activity Reps Weight
Flexión de piemas en posición recostada
Extensión de piemas
 

Arms

For each exercise, perform 1-3 set
Activity Reps Weight
Flexiones de tríceps 8-12
Flexión de bíceps con barra 8-12
 

Tops

It is possible, using the "Quick Set System," to accomplish all of the components of the program listed above in 30-45 minutes. If a split routine is desired, the Neck, Chest, Back, and Triceps can be done in one session with the Shoulders, Hips, Legs, Low Back, and Biceps completed on alternate days. Abdominals should be completed at every workout.