Dia 1 Pecho 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 4
Dia 1
Pecho Dominante
Ejercicio
Pull Ups Program
Inclined Bench Press (Barbell)
Dips
Pushups
Cable CrossOver
Seated Calves
Bench Press
Series Y Reps
8 Pull Ups / 10 Chin Ups / 6 Neutral / 6 Chin Ups / 2 Wide Pull Ups
12 / 10 / 8 / 8
15 / 15 / 15 / 15
15 / 15 / 15 / 15
12 / 10 / 8 / 8
15 / 15 / 15 / 15
12 / 10 / 8 / 8
10 Sets X 30 Seg Crunches/ Jack Knkife / Bycicles / Planks / Lateral Planks
Abs
Dia Intermedio
Cardio / Estiramientos
Dia 2
Brazos Dominante
Ejercicio
Series Y Reps
Pull Ups Program
10 Pull Ups / 10 Chin Ups / 10 Neutral / 5 Chin Ups / 2 Wide Pull Ups
Biceps Curl / Triceps SkullCrush *Superset
12 / 10 / 8 / 8
Concentrated Biceps Curl / Triceps Kick *Superset
12 / 10 / 8 / 8
Biceps Cable Extensions / Triceps cable Extensions
12 / 10 / 8 / 8
Femoral Machine * / Deadlifts
15 / 15 / 12 / 10
Lunges * / Seated Leg Press
15 / 15 / 12 / 10
Seated Calves
15 / 15 / 12 / 10
10 Sets X 30 Seg Crunches/ Jack Knkife / Bycicles / Planks / Lateral Planks
Abs
Dia Intermedio
Cardio / Estiramientos
Dia 3
Espalda Dominante
Ejercicio
Series Y Reps
Pull Ups Program
11 Pull Ups / 6 Chin Ups / 8 Neutral / 6 Chin Ups / 2 Wide Pull Ups
Seated Cable Row * / Arm Dumbbell Row
12 / 10 / 8 / 8
Closed Lat PullDowns(Like chinups)
12 / 10 / 8 / 8
Dumbell Row (arm by arm)
12 / 10 / 8 / 8
Back Cable extensions
12 / 10 / 8 / 8
Squats / Abductor and Aductor machines
12 / 10 / 8 / 8
Leg Extensions
15 / 15 / 12 / 10
10 Sets X 30 Seg Crunches/ Jack Knkife / Bycicles / Planks / Lateral Planks
Abs
Dia 4
Hombro Dominante
Ejercicio
Deltoid raise Flyes
Inclined Flyes
Cable rear delt Fly
Militar Press Dumbell
Row to Neck
Dips
Climbers
Series Y Reps
12 / 10 / 8 / 8
12 / 10 / 8 / 8
12 / 10 / 8 / 8
12 / 10 / 8 / 8
12 / 10 / 8 / 8
15 / 15 / 12 / 10
4 X 1 Min
10 Sets X 30 Seg Crunches/ Jack Knkife / Bycicles / Planks / Lateral Planks
Abs
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
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
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
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
15 Seg
10 Seg
DESCANSO