Charmosa 
"Prepare for a competition in 10 weeks."
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Monday
weights: quadriceps + abs
cardio: off
Tuesday
weights: back + biceps
cardio: 30min low int.
Wednesday
weights: off
cardio: 60min med. int.
Thursday
weights: chest + triceps
cardio: 30min low int.
Friday
weights: hamstrings + glutes
cardio: 20min HIIT (5 warm-up, 10x 30+30, 5 cool-down)
Saturday
weights: shoulders + calves
cardio: off
Sunday
weights: off
cardio: 60min med. int. |
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