1. Home workout _ Increase muscle mass
To do each exercise till failure as a circuit. 3sets / 45 sec rest between circuits
Biceps / Triceps
1- Biceps curls 4- Over head DB
2- Close gripe push-ups 5- Concentrate curls
3- Hammer curls 6- Dips triceps
Shoulder / Chest (Swiss ball/ bench)
1- DB chest press 5- Push up
2- Arnold DB press 6- DB reverse fly
3- DB chest Fly 7- Cross over DB (down to up)
4- Bent arm side lateral raise 8- Front DB raises
Leg / Back
1- Lungs 5- sumo squat
2- wide-grip pull-up 6- BB good morning
3- Gluteus kick-back 7-Three position calf raise (in-out-middle)
4- One arm DB row 8- chin-up
The circuit body warm-up exercises should do before main workout. Complete
each circuit without rest. Circuit 2-3 times. Rest 1min after each circuit.
1- Skipping (1min)
2- Squat 25 reps
3- Mountain climbs 30 reps
4- Bent over circles (front/back 20 reps each)
4- Kickboxing (1min)
Roberto Jr
Personal Trainer
