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Tomada de la rutina media encontrada en los gimnasios públicos alrededor del paÃs en colaboración CONADE Moctezuma
La tomé de Lunes, miércoles y viernes
Los Martes y jueves son ejercicios que hago aparte.
La trato de hacer para ganar masa muscular
Cualquier comentario será bienvenido!
Machine Leg Press
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3x20 reps |
rest: 45s
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Chin-Up
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3x5 reps |
rest: 45s
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Decline Crunch
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3x15 reps |
rest: 60s
|
||
Parallel Bar Leg Raise
|
3x5 reps |
rest: 60s
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3x8 reps |
rest: 60s
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Machine Bench Press
|
3x10 reps |
rest: 45s
|
Barbell Military Press
|
2x10 reps |
rest: 35s
|
||
Dumbbell Tricep Extension (Supine)
|
2x10 reps |
rest: 40s
|
||
Dumbbell Alternating Hammer Curl
|
2x10 reps |
rest: 40s
|
Machine Leg Press
|
3x20 reps |
rest: 45s
|
||
Chin-Up
|
3x5 reps |
rest: 45s
|
||
Decline Crunch
|
3x15 reps |
rest: 60s
|
||
Parallel Bar Leg Raise
|
3x5 reps |
rest: 60s
|
||
3x8 reps |
rest: 60s
|
|||
Machine Bench Press
|
3x10 reps |
rest: 45s
|
Barbell Military Press
|
2x10 reps |
rest: 35s
|
||
Dumbbell Tricep Extension (Supine)
|
2x10 reps |
rest: 40s
|
||
Dumbbell Alternating Hammer Curl
|
2x10 reps |
rest: 40s
|
Machine Leg Press
|
3x20 reps |
rest: 45s
|
||
Chin-Up
|
3x5 reps |
rest: 45s
|
||
Decline Crunch
|
3x15 reps |
rest: 60s
|
||
Parallel Bar Leg Raise
|
3x5 reps |
rest: 60s
|
||
3x8 reps |
rest: 60s
|
|||
Machine Bench Press
|
3x10 reps |
rest: 45s
|