Dia 1 Brazos Dominante Ejercicio Series Y Reps Descanso Pull Ups

* Para evitar sobrecarga en la zona lumbar y rodillas, reemplazar con estos ejercicios.
Todos los movimientos se deben hacer con enfasis en: rapidos y controlados en la fase positiva y lento en la fase negativa,
aproximadamente 1 segundo fase positiva, 3 segundos en la negativa, cuidando al maximo la forma.
Tiempo de la rutina: 8 Semanas
SEMANA 1
Dia 1
Brazos Dominante
Ejercicio
Pull Ups Program
Alternate Incline Dumbbell Curl
Alternate Hammer Curl
Barbell Curl
Dips
Close Grip Press
Cable Extensions
Abdominal Circuit
Dia Intermedio
Dia 2
Espalda Dominante
Ejercicio
Pull Ups Program
Seated Cable Row
PushDown
Hyperextensions
Abductor Machine * / Squats
Aductor Machine * / Step Ups
Seated Calves
Femoral Machine * / Deadlifts
Abdominal Circuit
Dia Intermedio
Dia 3
Pecho Dominante
Ejercicio
Pull Ups Program
Dumbell Bench Press
Dumbell Pushups
Cable CrossOver
Lunges / Leg Extensions *
Jump Squats / Dumbell calves
Seated Calves
Femoral Machine * / Deadlifts
Abdominal Circuit
Dia 4
Hombro Dominante
Ejercicio
Deltoid raise Flyes
Inclined Flyes
Cable rear delt Fly
Militar Press
Seated Calves
Femoral Machine * / Deadlifts
Abductor Machine * / Squats
Aductor Machine * / Step Ups
Abdominal Circuit
Series Y Reps
5 Pull Ups / 6 Chin Ups / 6 Neutral / 5 Chin Ups / 5 Pull Ups
15 / 15 / 12 / 10
15 / 15 / 12 / 10
15 / 15 / 12 / 10
4 Max
15 / 15 / 12 / 10
15 / 15 / 12 / 10
10 Series X 30 Seg Crunches/ Jack Knkife / Bycicles
Cardio / Estiramientos
Descanso
30 a 45 Seg entre Series
30 a 45 Seg entre Series
30 a 45 Seg entre Series
30 a 45 Seg entre Series
30 a 45 Seg entre Series
30 a 45 Seg entre Series
30 a 45 Seg entre Series
10 Seg
Tiempo Libre
Series Y Reps
5 Pull Ups / 4 Chin Ups / 5 Neutral / 4 Chin Ups / 3 Pull Ups
15 / 15 / 12 / 10
15 / 15 / 12 / 10
15 / 15 / 15
15 / 15 / 15
15 / 15 / 15
15 / 15 / 12 / 10
15 / 15 / 12 / 10
10 Series X 30 Seg Crunches/ Jack Knkife / Bycicles
Cardio / Estiramientos
Descanso
30 a 45 Seg entre Series
30 a 45 Seg entre Series
30 a 45 Seg entre Series
30 a 45 Seg entre Series
30 a 45 Seg entre Series
30 a 45 Seg entre Series
30 a 45 Seg entre Series
30 a 45 Seg entre Series
10 Seg
Tiempo Libre
Series Y Reps
6 Pull Ups / 5 Chin Ups / 5 Neutral / 6 Chin Ups / 4 Pull Ups
15 / 15 / 12 / 10
15 /15 /15 /15
15 /15 /15 /15
15 / 15 / 15
15 / 15 / 15 / 15
15 / 15 / 12 / 10
15 / 15 / 12 / 10
10 Series X 30 Seg Crunches/ Jack Knkife / Bycicles
Descanso
30 a 45 Seg entre Series
30 a 45 Seg entre Series
30 a 45 Seg entre Series
30 a 45 Seg entre Series
30 a 45 Seg entre Series
30 a 45 Seg entre Series
30 a 45 Seg entre Series
30 a 45 Seg entre Series
10 Seg
Series Y Reps
15 / 15 / 12 / 10
15 / 15 / 12 / 10
15 / 15 / 12 / 10
15 / 15 / 12 / 10
15 / 15 / 12 / 10
15 / 15 / 12 / 10
15 / 15 / 15
15 / 15 / 15
10 Series X 30 Seg Crunches/ Jack Knkife / Bycicles
DESCANSO
Descanso
30 a 45 Seg entre Series
30 a 45 Seg entre Series
30 a 45 Seg entre Series
30 a 45 Seg entre Series
30 a 45 Seg entre Series
30 a 45 Seg entre Series
30 a 45 Seg entre Series
30 a 45 Seg entre Series
10 Seg