Rutina mañana ( 45 minutos )

- Estiramientos generales - 5 minutos aprox.

- Marineros laterales 15

- Marineros frontalesl15

- Marineros navyseal15

- Burpees 10

- Bear walk 30 segs. 3 ciclos

Descanso 60 – 90 segundos entre ejercicios.

- Caminata lagarto 30 segs

- Rodilla – rodilla 10

- Mountain climbers 60

- Saltar la cuerda 100

Rutina Tarde (45 minutos)

Day 1: Chest & Back

 Barbell Bench Press – work up to a 5 rep max for the day

o Set 1 at 50% – 1 set of 5 reps
o Set 2 at 60% – 1 set of 5 reps
o Set 3 at 70% – 1 set of 5 reps
o Set 4 at 80% – 1 set of 5 reps
o Set 5 at 90% – 1 set of 5 reps
o Set 6 at 100% – 1 set of 5 reps
 Incline Dumbbell Press – 3 sets of 6-8 reps
 Dips – 3 sets of 6-10 reps
 Pullups – 3 sets of 5-8 reps
 Pendlay Rows – 3 sets of 6-10 reps
 Pulldowns – 3 sets of 6-10 reps

Day 2: Legs

 Squats: work up to a 5 rep max for the day

o Set 1 at 50% – 1 set of 5 reps
o Set 2 at 60% – 1 set of 5 reps
o Set 3 at 70% – 1 set of 5 reps
o Set 4 at 80% – 1 set of 5 reps
o Set 5 at 90% – 1 set of 5 reps
o Set 6 at 100% – 1 set of 5 reps
 Leg Press – 3 sets of 6-10 reps
 Stiff-Legged Deadlift – 5 sets of 5 reps
 Hamstring Curls – 3 sets of 6-8 reps
 Calf-Raise – 5 sets of 10 reps

Day 3: Shoulders & Arms

 Military Press or Dumbbell Press – 3 sets of 6-8

 Lateral Raises – 5 sets of 10 reps
 Barbell Curls – 5 sets of 6-10 reps
 Dumbbell Curls – 3 sets of 6-10 reps

Day 4: Trapecio , & Triceps

 Tricep con polea – 3 sets 6 – 10 reps

 Cable Flys – 3 sets of 12-15 reps
 French press – 6- 10 reps
 Trapecio con disco 3 sets – 6- 10 reps
  Trapecio con barra 3 sets – 6 -10 reps

Day 5: Chest, Shoulders

 Flat Dumbbell Press – 5 sets of 20-6 (Pyramiding) reps

 Incline Dumbbell Press – 3 sets of 6-10 reps
 Hammer Strength Press – 3 sets of 10 reps
 Lateral Raises – 5 sets of 15-20 reps

Day 6: Back & Biceps

 Barbell Rows – 5 sets of 20-8 (Pyramiding) reps

 Barbell Shrugs – 3 sets of 15-20 reps
 Rack Deadlifts – 3 sets of 10-12 reps
 Pullups – 3 sets of 6-10 reps
 Pulldowns – 3 sets of 6-10 reps

Day 7: Legs

 Front Squats – 5 sets of 20-8 (Pyramiding) reps

 Leg Extensions – 5 sets of 10 reps
 Hamstring Curls – 5 sets of 6-10 reps
 Seated Calf Raise – 5 sets of 6-10 reps
 Standing Calf Raise – 3 sets of 8-12 reps