Nadia Piasentin

Workout 1

Chest/Shoulders

Arnold Dumbbell Presses
4 Sets 15 Reps
Superset w/
Lateral & Frontal Raises
4 Sets 20 Reps Each Exercise

Barbell Shrugs
Front/Back
3 Sets 30 Reps(For both)

Incline Barbell Press
Superset w/ Incline Dumbbell Flyes
3 Sets 12 Reps (Presses)
3 Sets 20 Reps (Flyes)

Pushups
4 Sets TF


Workout 2
Legs

Hex bar Deadlift
3 Sets 10

Barbell Squats (3 Stances)
Sumo
Normal
Close
3 Sets 5 Reps Each (Perform one after another)

Hanging Barbell Split Squat
3 Sets 12 Reps

Donkey Kickback (W/ Ankle Weights)
3 Sets 30 Reps (Each Leg)


Workout 3
Back/Arms

Assisted Band Pullups (Wide Grip)
4 Sets TF
Assisted Band Pullups (Close Grip)
4 Sets TF

Barbell Row (Off the Ground)
3 Sets 12-15 Reps

One Arm Dumbbell Row
3 Sets 12-15 Reps

Barbell Biceps Curl
Superset with Hammer Curls
3 Sets 12 Reps Each Exercise

Rope Triceps Extension
4 Sets 20 Reps