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Pietro Boselli - A Week of Workouts

Fashion model, fitness athlete, and doctorate in engineering Pietro Boselli gives us a week of his workout routines- follow the web link to watch them on YouTube, then start logging your own progress with LiftRep!

https://www.youtube.com/playlist?list=PLqvb3-2o4ygyJJSHyahyMvHyNZD6ms7tS

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    Monday - Legs

  • Squat - Barbell
    5 sets × 10 reps
  • Alternating Lunge - Barbell
    3 sets × 20 reps
  • Glute-Ham Raise - Bodyweight/Weighted
    3 sets × 15 reps
  • Natural Glute-Ham Raise - Bodyweight/Weighted
    3 sets × reps
  • Leg Extension - Lever
    3 sets × reps
  • Seated Calf Extension - Lever
    6 sets × reps
  • Seated Calf Raise - Lever
    6 sets × reps

    Tuesday - Shoulders

  • Shoulder Press - Barbell
    4 sets × 14, 10, 6, 4 reps
  • Behind Neck Press - Barbell
    3 sets × 8 reps
  • Upright Row - Barbell
    3 sets × 10 reps
  • Lateral Raise - Dumbbell
    4 sets × 10 reps
  • Front Raise - Dumbbell
    4 sets × 10 reps
  • Rear Delt Raise - Dumbbell
    4 sets × 10 reps
  • Upright Shoulder External Rotation - Dumbbell
    3 sets × 10 reps
  • Shoulder External Rotation - Cable
    3 sets × 8 reps
  • Rear Delt Fly - Cable
    3 sets × 10, 8, 6 reps

    Wednesday - Back

  • Bent-over Row - Barbell
    4 sets × 12 reps
  • Wide Grip Pullup - Bodyweight/Weighted
    4 sets × 8 reps
  • Narrow Grip Pullup - Bodyweight/Weighted
    4 sets × 8 reps
  • Seated Low Row - Cable
    3 sets × 10 reps
  • Straight-arm Pulldown - Cable
    3 sets × 10 reps
  • Behind Neck Pulldown - Cable
    3 sets × reps

    Thursday - Chest

  • Incline Bench Press - Dumbbell
    4 sets × 10, 8, 6, 4 reps
  • Bench Press - Dumbbell
    3 sets × 7, 6, 5 reps
  • Incline Fly - Dumbbell
    3 sets × 7 reps
  • Bench Dumbbell Fly - Dumbbell
    3 sets × 7 reps
  • Pullover - Dumbbell
    3 sets × 7, 6, 5 reps
  • Cable Fly - Cable
    3 sets × 10 reps
  • Dip - Bodyweight/Weighted
    3 sets × reps

    Friday - Legs 2

  • Front Squat - Barbell
    4 sets × 12, 10, 8, 6 reps
  • Sumo Squat - Barbell
    3 sets × 12, 10, 8 reps
  • Good Morning - Barbell
    3 sets × 8 reps
  • Lying Leg Curl - Lever
    4 sets × 12, 10, 8, 6 reps
  • Seated Hip Abduction - Lever
    4 sets × reps
  • Seated Calf Extension - Lever
    4 sets × reps

    Saturday - Abs and Arms

  • Crunch - Bodyweight/Weighted
    4 sets × 40, 30, 20, 15 reps
  • Leg Raise - Bodyweight/Weighted
    3 sets × reps
  • Twist - Cable
    3 sets × 20 reps
  • Hanging Leg Raise - Bodyweight/Weighted
    3 sets × reps
  • Kneeling Crunch - Cable
    3 sets × reps
  • Seated Dumbbell Curl - Dumbbell
    4 sets × 12, 8, 10, 4 reps
  • Spider Curl - Dumbbell
    3 sets × 10 reps
  • Skull Crusher - EZ Curl Bar
    3 sets × 10, 8, 6 reps
    • a. Wide Grip Curl - EZ Curl Bar
      3 sets × 10, 8, 4 reps
    • b. Close Grip Curl - EZ Curl Bar
      3 sets × 10, 8, 4 reps
    • a. Triceps Extension - Cable (Split rope handle)
      1 sets × 10 reps
    • b. Pushdown - Cable (Straight bar)
      1 sets × 10 reps
  • Standing Bicep Cable Curl - Cable
    3 sets × reps