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  • Rutina 1 - 4 Dias

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    Sofía Groppa
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    This document outlines a 4-week workout program with exercises grouped into specific days: Mondays focus on heavy weights for squats, sumo deadlifts, walking lunges, and glute kickbacks. Tuesdays also focus on heavy weights for exercises like bench press, barbell rows, shoulder presses, and triceps extensions. Thursdays and Fridays emphasize hypertrophy with exercises like squats, deadlifts, leg curls, hip thrusts, and various pulling and pushing movements, completed in 3-4 sets of 8-12 reps. Abdominal exercises are included at the end of each session.

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    rutina 1 - 4 dias

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    This document outlines a 4-week workout program with exercises grouped into specific days: Mondays focus on heavy weights for squats, sumo deadlifts, walking lunges, and glute kickbacks. Tuesdays also focus on heavy weights for exercises like bench press, barbell rows, shoulder presses, and triceps extensions. Thursdays and Fridays emphasize hypertrophy with exercises like squats, deadlifts, leg curls, hip thrusts, and various pulling and pushing movements, completed in 3-4 sets of 8-12 reps. Abdominal exercises are included at the end of each session.

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    10 views2 pages

    Rutina 1 - 4 Dias

    Uploaded by

    Sofía Groppa
    This document outlines a 4-week workout program with exercises grouped into specific days: Mondays focus on heavy weights for squats, sumo deadlifts, walking lunges, and glute kickbacks. Tuesdays also focus on heavy weights for exercises like bench press, barbell rows, shoulder presses, and triceps extensions. Thursdays and Fridays emphasize hypertrophy with exercises like squats, deadlifts, leg curls, hip thrusts, and various pulling and pushing movements, completed in 3-4 sets of 8-12 reps. Abdominal exercises are included at the end of each session.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
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    Download as xlsx, pdf, or txt
    of 2

    SOFI -- 19 DE JULIO

    LUNES - PESOS PESADOS Semana 1 Semana 2 Semana 3

    Sentadilla 4 sets x 6 rep


    Despegue sumo 3 sets x 6 rep
    Estocadas CAMINANDO 4 sets x 8-12 rep
    patada Gluteos en POLEA 6 sets x 8-12 rep

    MARTES- PESOS PESADOS Semana 1 Semana 2 Semana 3

    Banco plano 3 sets x 6 rep


    Remo c/ barra 3 sets x 6 rep
    Press hombro c/manc 1 set x 6 rep
    Tiron dorsal abierto 1 set x 6 rep
    Vuelos laterales 3 sets x 8-12 rep
    Triceps en polea 3 sets x 8-12 rep
    Abdominales 4 sets x 20 reps.

    JUEVES - HIPERTROFIA Semana 1 Semana 2 Semana 3

    Sentadilla piernas juntas 5 sets x 8 rep


    Peso muerto 3 sets x 8 rep
    Curl femoral 3 sets x 12 rep

    hiptrust 4 sets x 8-12 rep


    patadaGluteos en polea 4 sets x 8-12 rep
    a pierna recta

    VIERNES - HIPERTROFIA Semana 1 Semana 2 Semana 3

    Press c/manc. 4 sets x 8 rep


    Apertura inclinada 4 sets x 8 rep
    Remo en POLEA 4 sets x 8 rep
    Tiron dorsal por detrás 4 sets x 8 rep
    Remo al menton(hombros ) 3 sets x 10 rep
    Biceps c/barra 3 sets x 10 rep

    Abdominales 4 sets x 20 rep


    Semana 4

    Semana 4

    Semana 4

    Semana 4

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