BACK - ESPALDA

BACK - ESPALDA

1.Pull Down.

Set 1 = 12 reps
Set 2 = 10 reps
Set 3 = 10 reps
Set 4 = 8 reps


2.Bent Over Two-Arm Long Bar Row

Set 1 = 12 reps

Set 2 = 10 reps

Set 3 = 8 reps

Set 4 = 6 reps

3.Seated Cable Rows

Set 1 = 10 reps
Set 2 = 10 reps
Set 3 = 10 reps
Set 4 = 8 reps

4.One-Arm Dumbell Row

Set 1 = 12 reps

Set 2 = 10 reps

Set 3 = 10 reps

Set 4 = 8 reps

5.Pull Ups.

 
Set 1 = to failure
Set 2 = to failure
Set 3 = to failure

TRICEPS.

TRICEPS.

1. Triceps pushdown - Straight bar

Set 1 = 12 reps

Set 2 = 10 reps

Set 3 = 8 reps

Set 4 = 6 reps

2.Dumbbell Tricep Extension.

Set 1 = 10 reps

Set 2 = 10 reps

Set 3 = 10 reps

Set 4 = 10 reps

3.Triceps Pushdown - Rope Attachment.

Set 1 = 12 reps

Set 2 = 12 reps

Set 3 = 12 reps

4.Cable One Arm Tricep Extension.

Set 1 = 10 reps

Set 2 = 10 reps

Set 3 = 10 reps

5. Dips.

Set 1 = to failure

Set 2 = to failure

Set 3 = to failure

CHEST - PECHO

CHEST - PECHO.

1.Barbell Bench Press - wide Grip.


Set 1 = 12 reps
Set 2 = 10 reps
Set 3 = 8 reps
Set 4 = 6 reps
Si eres nuevo haciendo este ejercicio, es recomendable tener un compañero detrás, o ser considerable con el peso que usaras, el numero de sets y repeticiones pueden variar según tus necesidades.

2.Barbell Incline Bench Press - Medium Grip


Set 1 = 12 reps
Set 2 = 10 reps
Set 3 = 6 reps
Si eres nuevo haciendo este ejercicio, es recomendable tener un compañero detrás, o ser considerable con el peso que usaras, el numero de sets y repeticiones pueden variar según tus necesidades.


3. Dumbbell Flyes


Drop Set
Set 1 = 12 reps
Set 2 = 12 reps
Set 3 = 12 reps
Set 4 = 12 reps


4.Cable Iron Cross.



Set 1 = 12 reps
Set 2 = 10 reps
Set 3 = 8 reps

5. Dips.



Set 1 = to failure

Set 2 = to failure