Monique Ricardo Training Routine
Remember to consult your doctor before starting any diet and/or training program.
Monday
- Back and Biceps
- Wide-grip pull-ups 3 sets of 12
- Cable pulldowns 3 sets of 15
- Close-grip rows 3 sets of 15
- Back extensions 3 sets of 12
- Concentration curls 3 sets of 15
- Hammer curls 3 sets of 20
Wednesday
- Legs
- Squats 3 sets of 20
- Lunges 3 sets of 25
- Leg press 3 sets of 25
- Lying leg curls 3 sets of 15
- Stiff-leg deadlifts 3 sets of 15
- Standing calf raises 3 sets of 15
Friday
- Shoulders and Triceps
- Dumbell shoulder presses 3 sets of 12
- Side lateral raises 3 sets of 12
- Front raises 3 sets of 12
- Overhead presses 3 sets of 15
- Pressdowns 3 sets of 15
- Single reverse pressdowns 3 sets of 15
- Kickbacks 3 sets of 12
