Gustavo Badell Training Routine
Remember to consult your doctor before starting any diet and/or training program.
Monday
- Shoulders
- Seated dumbell press4 sets x 8 to 12 reps
- Barbell behind the neck press 3 sets x 10 to 12 reps
- Cable lateral raises 4 sets x 12 to 15 reps
- Upright rows 4 sets x 12 to 15 reps
- Triceps
- Cable pushdowns4 sets x 12 reps
- Tricep extensions with ez curl bar4 sets x 10 to 12 reps
- Dumbell kick backs3 sets x 12 reps
Tuesday
- Back
- Standing cable pull-over 4 sets x 12 reps
- Chin up4 sets x 10-12 reps
- Dumbell rows3 sets x 12 reps
- Dead lifts4 sets x 12 reps
- Hyper extensions4 sets x 12 reps
- Biceps
- Dumbell curls4 sets x 12 reps
- Cable concentrating4 sets x 10 x 12 reps
- Standing barbell curls4 sets x 8 x 10 reps
- Hammer curls3 sets x 12 reps
Wednesday
- Calves
- Standing calf raises 4 sets x 12 reps
- Calf raise vertical machine 4 sets x 12 reps
- Seated calf machine 4 sets x 12 reps
- Hamstrings
- Lying leg curls4 sets x 12 reps
- Individual legs curls standing 4 sets x 12 reps
- Individual leg press for hamstring 3 sets x 12 to 15 reps
- Lunges with barbell 4 sets x 12 reps
Thursday
- Chest
- Incline dumbell press4 sets x 12 reps
- Bench press4 sets x 12 reps
- Cable flyes3 sets x 12 reps
- Cable cross overs3 sets x 12 reps
- Traps
- Dumbell shrugs4 sets x 12 reps
- Front barbell shrugs4 sets x 12 reps
Friday
- Off
Saturday
- Legs
- Leg extensions4 sets x 12 reps
- Front squats4 sets x 12 reps
- Squats3 sets x 12 reps
- Hack squats3 sets x 12 reps
- Leg press3 sets x 12 reps
- Lunges4 sets x 12 reps
Sunday
- Off
