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ENTRENAMIENTO
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Más Feliz Club

Mi rutina de ejercicios

PLANNER
Date: Lunes

Trained body part: Pecho y tríceps

Training time: aprxomadamente 1 hr.

Exercise 01: Press de banca horizontal Mancuernas

Time: Set:3 Repetitions:15 a 20 Weight:

Exercise 02: Press barra horizontal

Time: Set:4 Repetitions: 10 a 12 Weight:

Exercise 03: Press mancuernas inclinado

Time: Set:3 Repetitions:12 a 15 Weight:

Exercise 04: Fondos un poco inclinado adelante

Time: Set:2 Repetitions: al fallo Weight:

Exercise 05: Press francés barra z

Time: Set:4 Repetitions:12 Weight:

Exercise 06: extensión tríceps polea alta

Time: Set:4 Repetitions: 12 a 15 Weight:
Mi rutina de ejercicios

PLANNER
Date: Martes

Trained body part: Espalda y Bíceps

Training time: aprxomadamente 1 hr.

Exercise 01: Jalón en polea alta agarre abierto

Time: Set:3 Repetitions:15 a 20 Weight:

Exercise 02: Jalón polea alta, agarre cerrado o en V

Time: Set:4 Repetitions: 10 a 12 Weight:

Exercise 03: Remo con barra agarre prono

Time: Set:3 Repetitions:12 a 15 Weight:

Exercise 04: remo mancuernas en banco inclinado

Time: Set:3 Repetitions: 15 Weight:

Exercise 05: Curl bíceps alternado con isometrico

Time: Set:4 Repetitions:12 Weight:

Exercise 06: Curl bíceps en polea alta o superman

Time: Set:4 Repetitions: 12 a 15 Weight:
Mi rutina de ejercicios

PLANNER
Date: Miercoles

Trained body part: Pierna y abdomen

Training time: aprxomadamente 1 hr.

Exercise 01: Prensa 45° posicion neutra

Time: Set:3 Repetitions:15 a 20 Weight:

Exercise 02: Desplantes caminando 12 pasos

Time: Set:4 Repetitions: 12 Weight:

Exercise 03: Sentadilla en Smith posición neutra

Time: Set:3 Repetitions:12 a 15 Weight:

Exercise 04: Sentadilla sumo con una mancuerna

Time: Set:3 Repetitions: 15 Weight:

Exercise 05: Puente con barra

Time: Set:4 Repetitions:12 Weight:

Exercise 06: elevación de piernas o rodillas

combinado con plancha 30 segundos
Time: Set:4 Repetitions: 12 a 15 Weight:
Mi rutina de ejercicios

PLANNER
Date: Jueves

Trained body part: Brazo

Training time: aprxomadamente 1 hr.

Exercise 01: Curl concentrado

Time: Set:4 Repetitions:15 a 20 Weight:

Exercise 02: curl 21´s

Time: Set:3 Repetitions: 21 Weight:

Exercise 03: Press california (o press de agarre cerrado)

Time: Set:3 Repetitions:12 a 15 Weight:

Exercise 04: Extensión de tríeps mancuerna una mano

Time: Set:3 Repetitions: 15 Weight:

Exercise 05: Elevación lateral

Time: Set:4 Repetitions:10 a 12 Weight:

Exercise 06: Press de hombros

Time: Set:4 Repetitions: 12 a 15 Weight:

Mi rutina de ejercicios

PLANNER
Date: Viernes

Trained body part: Pecho y espalda

Training time: aprxomadamente 1 hr.

Exercise 01: Press horizontal barra

Time: Set:3 Repetitions:15 a 20 Weight:

Exercise Press inclinado barra

Time: Set:3 Repetitions: 21 Weight:

Exercise 03: Crosver cables

Time: Set:3 Repetitions:12 a 15 Weight:

Exercise 04: Remo con barra agarre supino

Time: Set:3 Repetitions: 15 Weight:

Exercise 05: jalón pole baja sentado

Time: Set:4 Repetitions:10 a 12 Weight:

Exercise 06: Jalón a la barbilla polea alta

Time: Set:3 Repetitions: 12 a 15 Weight: