Becas I

a 12-week program with five days of work that is easy to carry out

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Squat (Low Bar)

Romanian Deadlift (Barbell)

Leg Press

Leg Extension

Hip Adductor (Machine)

Bench Press (Barbell)

Overhead Press (Dumbbell)

Skull Crusher (Barbell)

Bicep Curl (Barbell)

Bent Over Row (Barbell)

Tricep Pushdown (Cable)

Face Pull

Meadow Row

Lu Raise

Standing Behind Neck Shoulder Press (Barbell)

Larsen Press (Barbell)

JM Press

Hammer Curl

Scapular Pull-Up

Lat Pulldown

Hyperextension

Farmer's Walk (Weighted)

Katana Extension

Bicep Curl (Dumbbell)

Tricep Extension (Dumbbell)

Rear Delt Fly (Dumbbell)

Lateral Raise (Dumbbell)

Front Raise

Deadlift (Barbell)

High Bar Squat (Barbell)

Leg Curl

Calf Raise (Leg Press)

High Pull

Decline Crunch (Weighted)

Squat (Paused)

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