Fernando Antonio
E-mail: altorend
Rutina |
Ciclo: 6-Day Split, Two Days On, 1 Day Off, Two Days On, 1 Day Off Nivel: Avanzado Objetivo: Tamaño Muscular, forma y definicion |
![]() |
Lunes: Pecho/Hombros Pecho • Decline Smith Presses: 2 Sets x 12 Reps • Flat Hammer Presses: 4 Sets x 25 Reps • Incline Dumbbell Flyes: 3 Sets To Failure Frontal/Lateral Deltoides • Seated Dumbbell Presses: 1 Set x 25 Reps • Reverse EZ Bar Presses: 1 Set To Failure • Seated Dumbbell Side Laterals: To Failure |
![]() |
Martes: Quadriceps/Gluteos Cuadriceps(2 Full Rotations) • Leg Presses: 4 Sets x 25 Reps • Horizontal Leg Presses: 1 Set x 40 Reps • Leg Extensions: 1 Set x 40 Reps Isquiotibiales • Leg Curl Machine: 3 Sets To Failure |
![]() |
Miercoles: OFF |
![]() |
Jueves: Espalda/Hombros/Trapecio Espalda • Pull-ups: 3 Sets x 12 Reps • Dead Lifts: 3 Sets x 10 Reps • Dumbbell Rows: 3 Sets x 10 Reps • Lat Pulldown: 3 Sets x 10 Reps Deltoides Posteriores • Rear Delt Machine: 2 Sets x 25 Reps Trapecio • Barbell Shrugs: 3 Sets x 12 Reps • Dumbbell Shrugs: 3 Sets x 12 Reps • Upright Rows: 3 Sets x 12 Reps |
![]() |
Viernes: Brazos/Gemelos Biceps • Standing Dumbbell Curls: 2 Sets x 10 Reps • Dumbbell Drag Curls: 1 Set x 20 Reps • Incline Hammer Curls: 1 Set x 15 Reps Triceps • Close-Grip Benches: 1 Set x 25 Reps • Tricep Press Downs: 1 Set x 25 Reps • Double Arm Kickbacks: 1 Set x 25 Reps • Bench Dips: 1 Set To Failure Gemelos • Seated Calf Raises: 3 Sets x 15 Reps • Donkey Calf Raises: 3 Sets x 15 Reps |
![]() |
Sabado: OFF |
![]() |
Domingo: REPETIR |
© 2009 Todos los derechos reservados.