Program
5 Días de Gym
Con esta rutina de 5 podrás trabajar todo tu cuerpo durante una semana, estan ordenados inter diario entre tren superior e inferior, pero puedes reorganizarlo como quieras.
RECUERDA:
- No sacrificar la técnica por el peso
- Mantenerte hidratado
- Nutrirter correctamente
- Descansar adecuadamente por las noches
- No sacrificar la técnica por el peso
- Mantenerte hidratado
- Nutrirter correctamente
- Descansar adecuadamente por las noches
Día 1: Empuje
Bench Press
5 sets - 8-12 reps
Cable Low Fly
4 sets - 10-12 reps
Lever Seated Fly
4 sets - 12 reps
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Triceps Pushdown
3 sets
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Overhead Triceps Extension
3 sets
Seated Shoulder Press
3 sets
Cable One Arm Lateral Raise
3 sets
Día 2: Glúteos
Straight Leg Deadlift
3 sets
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Dumbell Glute Dominant Bulgarian Split Squat (female)
3 sets
Hip Thrust
3 sets
Lever Lying Two-One Leg Curl
3 sets
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Lever Seated Hip Abduction
3 sets
Lever Seated Calf Press
3 sets - 15 reps
Día 3: Jalón
Rope Seated Row
4 sets - 12 reps
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Pulldown
4 sets - 12 reps
Cable Lateral Pulldown with V-bar
4 sets - 12 reps
Alternate Biceps Curl
3 sets - 12 reps
EZ Barbell Curl
3 sets - 12 reps
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Lever Seated Reverse Fly
3 sets
Día 4: Cuádriceps
Dumbbell Walking Lunges
4 sets - 10 reps
Smith Full Squat
3 sets
Sled 45° Leg Wide Press
4 sets - 12 reps
Lever Leg Extension
4 sets - 12 reps
Lever Seated Hip Abduction
3 sets
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Lever Seated Calf Raise
4 sets - 15 reps
Día 5: Torso
Dumbbell Bench Press
4 sets - 12 reps
Cable Low Seated Row
4 sets - 15 reps
Dumbbell Incline Fly
4 sets - 2 reps
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Cable Standing Lat Pushdown
3 sets
Preacher Curl
3 sets
Triceps Pushdown
3 sets
Workouts in program
Día 1: Empuje
7 Exercises
Día 2: Glúteos
6 Exercises
Día 3: Jalón
6 Exercises
Día 4: Cuádriceps
6 Exercises
Día 5: Torso
6 Exercises