Monday
warm-up :
10' bike - 5' step - crunches : obliques 10 - 10 / legs raise 20 - 20
shoulders :
shoulder press : 10 - 8 - 8 - 6
smith machine back : 10 - 8 - 8 - 6
smith machine front : 10 - 8 - 8 - 6
triceps :
pull down bar : 10 - 8
pull down rope : 10 -8
end workout with :
hyperextension lower back : 10 - 10 - 8 - 8
10' treadmill

Tuesday
warm-up :
10' bike - 5' step - crunches : obliques 10 - 10 / legs raise 20 - 20
shoulders :
dumbbell lateral raise : 10 - 8 - 6 (4)
dumbbell frontal raise : 10 - 8 - 6 (4)
dorsal :
lat machine back : 10 - 8
lat machine front : 10 - 8
end workout with :
hyperextension lower back : 10 - 10 - 8 - 8
10' treadmill

Thursday
warm-up :
10' bike - 5' step - crunches : obliques 10 - 10 / legs raise 20 - 20
pectoral :
bench press : 10 - 8 - 6 (2) - 4 (2)
incline bench press : 10 - 8 - 6 (2) - 4 (2)
pectoral press : 10 - 8 - 8 -6
biceps :
barbell curl : 10 - 8 - 8 - 6
dumbbell curl sitted : 10 - 8 - 6 (4) - 4 (4)
end workout with :
hyperextension lower back : 10 - 10 - 8 - 8
10' treadmill

Saturday
warm-up :
10' bike - 5' step - crunches : obliques 10 - 10 / legs raise 20 - 20
workout :
low row : 10 - 10 - 8
pullover : 10 - 10 - 8
legs :
leg press : 10 - 10 - 8 - 8
leg curl : 10 -10 - 8 - 8
calf press : 10 - 10 - 8
end workout with :
hyperextension lower back : 10 - 10 - 8 - 8
10' treadmill