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  • Tonificacion de Musculo

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    patygarzon12
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    The document outlines a 6-day muscle toning workout program that repeats every 12 weeks. Each day focuses on different muscle groups and includes 2-4 sets of 8-12 repetitions of various exercises like flat bench press, shoulder press, squats, lunges, rows, curls, and calf raises, alternating between free weights, machines, and body weight movements. The goal is to progressively challenge muscles over time through varied compound and isolated exercises.

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    MV30

    Original Title

    MV30

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    The document outlines a 6-day muscle toning workout program that repeats every 12 weeks. Each day focuses on different muscle groups and includes 2-4 sets of 8-12 repetitions of various exercises like flat bench press, shoulder press, squats, lunges, rows, curls, and calf raises, alternating between free weights, machines, and body weight movements. The goal is to progressively challenge muscles over time through varied compound and isolated exercises.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    32 views2 pages

    Tonificacion de Musculo

    Uploaded by

    patygarzon12
    The document outlines a 6-day muscle toning workout program that repeats every 12 weeks. Each day focuses on different muscle groups and includes 2-4 sets of 8-12 repetitions of various exercises like flat bench press, shoulder press, squats, lunges, rows, curls, and calf raises, alternating between free weights, machines, and body weight movements. The goal is to progressively challenge muscles over time through varied compound and isolated exercises.

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    © All Rights Reserved
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    of 2

    Tonificacion de musculo

    Repite cada 12 semanas


    Ejercicios SETS REPS

    Dia 1 FLAT BENCH PRESS


    FLAT DUMBBELL FLY
    2-4
    2-4
    8-12
    8-12
    STANDING OVER HEAD SHOULDER PRESS 2-4 8-12

    CABLE OVER HEAD TRICEP EXTENSION 2-4 8-12

    CABLE FACE PULL 2-4 8-12

    DUMBBELL GOBLET SQUAT 2-4 8-12

    STIFF LEGGED DEADLIFT 2-4 8-12

    Dia 2 SUMO SQUAT


    DUMBBELL FRONT SQUAT
    2-4
    2-4
    8-12
    8-12
    FLAT BENCH LEG CURL 2-4 8-12

    DUMBBELL SUMO DEADLIFT 2-4 8-12

    STAIR CALVES 2-4 8-12

    INCLINE BENCH PRESS 2-4 8-12

    PARALLEL PULL UPS 2-4 8-12

    MODIFIED CANDELSTICK 2-4 8-12

    Dia 3 SINGLE ARM DUMBBELL ROW 2-4 8-12

    CHEST SUPPORTED ROW 2-4 8-12

    PARALLEL LAT PULL DOWNS 2-4 8-12

    DUMBBELL REAR LATERAL RAISE 2-4 8-12

    BENT OVER CURL 2-4 8-12

    PHYSIO BALL LEG CURL 2-4 8-12

    FRONT SQUAT 2-4 8-12

    Dia 4 INCLINE BENCH PRESS 2-4 8-12

    SEATED TRICEP DIPS 2-4 8-12

    DUMBELL LATERAL RAISE 2-4 8-12

    DUMBBELL TWIST CURL 2-4 8-12

    ALTERNATING DUMBELL LUNGE 2-4 8-12

    STIFF LEGGED DEADLIFT 2-4 8-12

    Dia 5 CHEST ELEVATED GLUTE BRIDGE 2-4 8-12

    STIFF LEGGED DEADLIFT 2-4 8-12

    HIGH BAR BACK SQUAT 2-4 8-12

    DUMBBELL FRONT SQUAT 2-4 8-12

    STAIR CALVES 2-4 8-12

    BARBELL BENT-ROW 2-4 8-12

    STANDING DUMBBELL SHOULDER PRESS 2-4 8-12

    HANGING LEG RAISES 2-4 8-12

    Dia 6 UNDERHAND PULLUPS 2-4 8-12

    PARALLEL LAT PULLDOWN 2-4 8-12

    SINGLE ARM DUMBBELL ROW 2-4 8-12

    INCLINE DUMBBELL CURL 2-4 8-12

    CABLE UPRIGHT ROW 2-4 8-12

    CHEST ELEVATED GLUTE BRIDGE 2-4 8-12

    STIFF LEGGED DEADLIFT 2-4 8-12

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