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Contacto

Fernando Antonio

E-mail: altorendimiento@live.com

Tamaño Muscular, Forma y Definicion

 

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

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