# Routine

## Pierna - Lunes

Sumo Squat · Lunge (Walking) · Split Squat (Bulgarian) · Glute Bridge · Nordic Hamstring Curl

### Workout

- 4 × 8-10 Sumo Squat - BODY_ONLY
- 4 × 10-12 Lunge (Walking)
- 3 × 10-12 Split Squat (Bulgarian)
- 3 × 10-12 Glute Bridge
- 1 × 4 Nordic Hamstring Curl


## Torso - Martes

Pull-Up · Push-Up · Inverted Row · Dip (Parallel Bar) · Pike Push-Up

### Workout

- 4 × 4-6 Pull-Up
- 4 × 4-6 Push-Up
- 3 × 3-6 Inverted Row - Suspension Strap
- 3 × 3-6 Dip (Parallel Bar)
- 4 × 4-6 Pike Push-Up


## Cardio + Abdomen - Miércoles 

Running · abs · Plank

### Workout

- 1 × 25-30min Running
- 3 × 25-30 abs
- 3 × 60-120s Plank


## Torso y Brazos - Jueves

Chin-Up · Push-Up (Decline) · Dip · Push-Up (Diamond)

### Workout

- 4 × 6-8 Chin-Up
- 4 × 10-12 Push-Up (Decline)
- 3 × 12-15 Dip - Bench
- 3 × 8-10 Push-Up (Diamond)


## Full Body - Viernes

Squat Jump · Bear Crawl · Squat · Burpee

### Workout

- 4 × 12-15 Squat Jump
- 3 × 1-30s Bear Crawl
- 4 × 12-15 Squat - Dumbbell
- 3 × 8-10 Burpee


## Cardio - Sábado o Domingo

Walking

### Workout

- 1 × 25-30min Walking