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  • Momoa Ar 7

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    Alberto Lara
    1K views3 pages
    The document outlines a 7 day workout routine split into different body parts and muscle groups each day. Monday is chest day and includes exercises like flat bench press, incline bench press, and dips. Tuesday targets the back with pull ups, rows, and chin ups. Wednesday focuses on legs with squats, deadlifts, and jump squats. Thursday works the core with exercises like slams, swings, and sprints. Friday targets shoulders and arms with presses, dips, curls and extensions. Each workout is 3 rounds of decreasing sets and reps with short rest periods in between exercises and rounds. Running on the treadmill is also recommended after each session.

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    Momoa Sesiones

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    MOMOA AR 7

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    The document outlines a 7 day workout routine split into different body parts and muscle groups each day. Monday is chest day and includes exercises like flat bench press, incline bench press, and dips. Tuesday targets the back with pull ups, rows, and chin ups. Wednesday focuses on legs with squats, deadlifts, and jump squats. Thursday works the core with exercises like slams, swings, and sprints. Friday targets shoulders and arms with presses, dips, curls and extensions. Each workout is 3 rounds of decreasing sets and reps with short rest periods in between exercises and rounds. Running on the treadmill is also recommended after each session.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    1K views3 pages

    Momoa Ar 7

    Uploaded by

    Alberto Lara
    The document outlines a 7 day workout routine split into different body parts and muscle groups each day. Monday is chest day and includes exercises like flat bench press, incline bench press, and dips. Tuesday targets the back with pull ups, rows, and chin ups. Wednesday focuses on legs with squats, deadlifts, and jump squats. Thursday works the core with exercises like slams, swings, and sprints. Friday targets shoulders and arms with presses, dips, curls and extensions. Each workout is 3 rounds of decreasing sets and reps with short rest periods in between exercises and rounds. Running on the treadmill is also recommended after each session.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    of 3

    AR 7 WORKOUT

    CHEST (MONDAY)
    FLAT BENCH PRESS
    INCLINE BENCH PRESS
    INCLINE BENCH DUMBBELL PRESS
    PLATE PUSH UP
    CHEST DIPS

    BACK (TUESDAY)
    MEDIUM GRIP PULL UP
    REVERSE GRIP CHIN UP
    CLOSE GRIP PULL UP
    SEATED PULLEY ROW
    REVERSE GRIP BB BENT OVER ROW

    LEG (WEDNESDAY)
    BODYWEIGHT SQUAT
    STIFF-LEGGED DEADLIFT
    BARBELL BACK SQUAT
    BODYWEIGHT JUMP SQUAT

    CORE (THURSDAY)
    MEDICINE BALL SLAM
    KETTLEBELL SWING
    BURPEE
    LEAP FROG
    40 YD SPRINT

    SHOULDERS &ARMS
    BARBELL MILITARY PRESS
    BODYWEIGHT DIP
    DIAMOND PUSH UP
    DUMBBELL CURLS
    DUMBBELL TRICEPS EXTENSION

    DESPUES DE CADA ENTRENAMIENTO CORRER UNOS MINUTOS EN LA TROTADORA


    WEEK 1 WEEK 2 WEEK 3 WEEK 4

    do 3 rounds with 1-2 minutes of rest in between each round

    1st round 7 sets of 7 reps with 7 seconds rest of each exercise


    2nd round 6 sets of 6 reps with 6 seconds rest of each exercise
    3rd round 5 sets of 5 reps with 6 seconds rest of each exercise

    do 3 rounds with 1-2 minutes of rest in between each round

    1st round 7 sets of 7 reps with 7 seconds rest of each exercise


    2nd round 6 sets of 6 reps with 6 seconds rest of each exercise
    3rd round 5 sets of 5 reps with 6 seconds rest of each exercise

    do 3 rounds with 1-2 minutes of rest in between each round


    1st round 7 sets of 7 reps with 7 seconds rest of each exercise
    2nd round 6 sets of 6 reps with 6 seconds rest of each exercise
    3rd round 5 sets of 5 reps with 6 seconds rest of each exercise

    do 3 rounds with 1-2 minutes of rest in between each round

    1st round 7 sets of 7 reps with 7 seconds rest of each exercise


    2nd round 6 sets of 6 reps with 6 seconds rest of each exercise
    3rd round 5 sets of 5 reps with 6 seconds rest of each exercise

    do 3 rounds with 1-2 minutes of rest in between each round

    1st round 7 sets of 7 reps with 7 seconds rest of each exercise


    2nd round 6 sets of 6 reps with 6 seconds rest of each exercise
    3rd round 5 sets of 5 reps with 6 seconds rest of each exercise

    ENTRENAMIENTO CORRER UNOS MINUTOS EN LA TROTADORA


    WEEK 5 WEEK 6

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