Micro ciclo 1

-2 circuitos por rutina Exercise Reps

-3 rutinas por semana
-día descanso entre rutinas Dumbbell squat 15–18
-20-30 seg descanso entre ejercicio
-2 a 3 min descanso entre circuitos Bend over two arm dumbbell 15–18
-cada rutina duraría 40 min o menos
Dumbbell sumo squat with
15–18
adductors

Dumbbell bench press 15–18

Dumbbell step up 25–30

Bend over one hand dumbbell row 15–18

Bicycle crunch 15–20

Seated dumbbell overhead press 15–18

Dumbbell curl 15–18

Dumbbell kickback 15–18