2 Day Program -Natali Calvo September 2018

Day 1: Upper Body

12/09/2018

Video	Sets	Reps	Weight	Comment
Dumbbell Incline Press	4	6-8	7kg	A-1 Tempo 5010 Rest 90 seconds
Supinated Chin Up	4	6-8	47.5kg	A-2 Tempo 5010 Rest 90 seconds
Band Pull-Apart Variations with Tutorial	4	15-20	Red band	A-3 Tempo 2020 Rest 0 seconds
Parallel Bar Tricep Dips	3	8-10	47.5kg	B-1 Tempo 4020 Rest 75 seconds
Close-Grip Seated Row	3	6-8	27kg	B-2 Tempo 4020 Rest 75 seconds
Seated Supinating Shoulder Press	2-3	8-10	6kg
Standing Hammer Curls	2-3	8-10	5kg

Day 2: Lower Body

12/09/2018

Video	Sets	Reps	Weight	Comment
Barbell Squat	5	6-8	25kg	A-1 Down 5 sec Up 1 second Rest 90 seconds
Lying Leg Curl (Hamstrings)	5	6-8	14kg	A-2 Down 4 seconds Up fast Hold 1 seconds Rest 90 seconds
Barbell Floor Hip Thruster	3-4	15-20	15kg	B1. Barbell Fooor Hip Thrust Down 2 sec Up fast Hold 1 sec top Rest 60 seconds
Standing Calve Raise	3-4	10-15	18kg	B2. Standing Calv Raises Down 3 sec Hold 2 sec Up fast Rest 60 seconds