mscm74

Oct 15th 2014

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1.- TonificaciÃ³n

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3 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Rutina de dos semanas para tonificar el cuerpo y prepararlo para la siguiente rutina.
Cada dÃa finaliza con un ejercicio de cardio para quemar grasas.
En la primera semana los ejercicios se harÃ¡n en tres series de 10 repeticiones cada una con el peso que mejor soportemos.
En la segunda semana haremos en cada ejercicio cuatro series de 12, 10, 8 y 8 repeticiones, aumentando gradualmente el peso en cada serie.

Primer dÃa 9 exercises, 1 hr 39 mins

Machine Incline Chest Press	3x10 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 90s
Leverage Shoulder Press	3x10 reps	rest: 90s
Preacher Curl Machine	3x10 reps	rest: 90s
Cable Shoulder Extension	3x10 reps	rest: 90s
Machine Leg Press	3x10 reps	rest: 90s
Stationary Bike	0x0 reps	rest: 15s
Elliptical Training	0x0 reps	rest: 15s
Walking	0x0 reps	rest: 15s

Segundo dÃa 9 exercises, 1 hr 32 mins

Machine Fly	3x10 reps	rest: 90s
Machine Bench Press	3x10 reps	rest: 90s
Machine Deltoid Raise	3x10 reps	rest: 90s
Cable Bicep Curl	3x10 reps	rest: 90s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x10 reps	rest: 90s
Machine Leg Extension	3x10 reps	rest: 90s
Machine Ab Crunch	3x20 reps	rest: 90s
Recumbent Bike	0x0 reps	rest: 15s
Walking	0x0 reps	rest: 15s

Tercer dÃa 9 exercises, 1 hr 33 mins

Leverage Incline Chest Press	3x10 reps	rest: 90s
Leverage Machine High Row	3x10 reps	rest: 90s
Machine Reverse Fly	3x10 reps	rest: 90s
Dumbbell Alternating Incline Curl	3x10 reps	rest: 90s
Cable Reverse Grip Tricep Extension	3x10 reps	rest: 90s
Hack Squat (Narrow Stance)	3x10 reps	rest: 90s
Parallel Bar Hip Raise	3x15 reps	rest: 90s
Elliptical Training	0x0 reps	rest: 15s
Walking	0x0 reps	rest: 15s

Cuarto dÃa 8 exercises, 1 hr 31 mins

Machine Fly	3x10 reps	rest: 90s
Machine Seated Row	3x10 reps	rest: 90s
Dumbbell Alternating Front Raise	3x10 reps	rest: 90s
Cable One-Arm Bicep Curl	3x10 reps	rest: 90s
Dumbbell One-Arm Tricep Extension	3x10 reps	rest: 90s
Machine Leg Curl (Prone)	3x10 reps	rest: 90s
Rotational Crunch	3x10 reps	rest: 90s
Walking	0x0 reps	rest: 30s

Quinto dÃa 8 exercises, 1 hr 39 mins

Machine Bench Press	4x12 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	4x12 reps	rest: 90s
	4x12 reps	rest: 90s
Barbell Curl	4x12 reps	rest: 90s
Cable Tricep Pushdown (Rope)	4x12 reps	rest: 90s
Machine Leg Press	4x12 reps	rest: 90s
Stationary Bike	0x0 reps	rest: 15s
Walking	0x0 reps	rest: 15s

Sexto dÃa 8 exercises, 1 hr 43 mins

Leverage Chest Press	4x12 reps	rest: 90s
Machine Vertical Row (Close Grip)	4x12 reps	rest: 90s
Dumbbell Seated Shoulder Press	4x12 reps	rest: 90s
Dumbbell Concentration Curl	4x12 reps	rest: 90s
Cable Rope High Pulley Tricep Extension	4x12 reps	rest: 90s
Hack Squat	4x12 reps	rest: 90s
Recumbent Bike	0x0 reps	rest: 15s
Walking	0x0 reps	rest: 15s

SÃ©ptimo dÃa 8 exercises, 1 hr 42 mins

Machine Fly	4x12 reps	rest: 90s
Cable V Bar Pulldown	4x12 reps	rest: 90s
Cable One-Arm Lateral Raise	4x12 reps	rest: 90s
EZ Bar Preacher Curl (Close Grip)	4x12 reps	rest: 90s
Dumbbell Seated Tricep Press	4x12 reps	rest: 90s
Machine Leg Extension	4x12 reps	rest: 90s
Elliptical Training	0x0 reps	rest: 15s
Walking	0x0 reps	rest: 15s

Octavo dÃa 7 exercises, 1 hr 39 mins

Machine Incline Chest Press	4x12 reps	rest: 90s
Cable Lat Pulldown (Wide Grip)	4x12 reps	rest: 90s
Leverage Shoulder Press	4x12 reps	rest: 90s
Preacher Curl Machine	4x12 reps	rest: 90s
Cable Shoulder Extension	4x12 reps	rest: 90s
Machine Leg Press	4x12 reps	rest: 90s
Walking	0x0 reps	rest: 30s