Nueva rutina de ejercicios lista para poder obtener el cuerpo marcado que quiero >:D Monday (Day 1) 4 sets of Bench press of 15-20 reps 4 sets of Dumbbell fly of 15 reps 3 sets of cable flies of 15 reps 4 sets of Triceps push down of 15 reps 3 sets of parallel grin chin ups of 8 reps 3 sets of wide grip cable row of 8 reps 3 sets of military press of 8 reps Tuesday (Day 2). 4 sets of pull ups of 12 reps 4 sets of shrugs of 12 reps 4 sets of bend over barbell row of 15 reps 4 sets of lat pull down of 12 reps 4-5 sets of partner assisted pull ups of 12 reps 4 sets of lying leg raises of 10 reps Wednesday (Day 3) 3 sets of incline bench press of 5-7 reps 3 sets of pull ups of 5-7 reps 3 sets of lateral of 6-10 reps 3 sets of bar dips of 6-10 reps 3 sets of biceps curl variation of 6-10 reps 3 sets of plank for 60 seconds Thursday (Day 4) 1 set of oblique crunches of 30 reps 1 set of lunges holding dumbbells of 30 reps 1 set of sandbag sit ups of 50 reps 5 sets of seated calf raises of 20 reps 2 sets of triceps machine of 20 reps 5 minutes if intense cardiovascular exercise Friday (Day 5) 3 sets of military press of 15 reps 3 sets of seated DB military press of 15 reps 3 sets of side lateral raise of 10 reps 3 sets of front lateral raise of 10 reps 5 sets of seated leg curls of 10 reps 5 sets of Inner leg machine of 10 reps Saturday (day 6) Rest day Sunday (Day 7) Cardio exercises for 30-40 minutes.
Posted on: Sat, 11 Oct 2014 03:59:39 +0000
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