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La rutina esta basada en el libro de Tudor O Bompa.
Cinco ejercicios por dia, cuatro dias por semana, entrenando cada grupo muscular dos veces por semana por ocho semanas.
Primero se comprueba la 1RM y a apartir de ahi se conforma el esquema de reps y sets, se comprobara nuevamente en la mitad de la semana 4.
Semanas 1 y 2 con 50% de la 1RM, tempo 02
Semanas 3 y 4 con 60%, tempo 03
Semanas 5 y 6 con 70%, tempo 04
Semanas 7 y 8 con 80%, tempo 05.
Los ejercicios han sido seleccionados por el mayour grado de activacion encontrado en cada grupo muscular y que el mismo autor encontro y describio en el libro, Musculacion, entrenamiento avanzado.
Dumbbell Decline Bench Press
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3x12 reps |
rest: 60s
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Dumbbell Standing Triceps Extension
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3x12 reps |
rest: 60s
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Dumbbell One Arm Row
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3x12 reps |
rest: 60s
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Dumbbell One Arm Preacher Curl
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3x12 reps |
rest: 60s
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Dumbbell Shoulder Press
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3x12 reps |
rest: 60s
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Barbell Hip Thrust
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3x12 reps |
rest: 60s
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Barbell Squat
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3x15 reps |
rest: 60s
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Dumbbell Standing Calf Raise
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3x15 reps |
rest: 60s
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Dumbbell Seated Palms Up Wrist Curl
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3x15 reps |
rest: 60s
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plank to high knee.
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3x15 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x12 reps |
rest: 60s
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Dumbbell Incline Two Arm Extension
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3x12 reps |
rest: 60s
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Dumbbell Incline Bench Two Arm Row
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3x15 reps |
rest: 60s
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Dumbbell Incline Curl
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3x12 reps |
rest: 60s
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Dumbbell Reverse Flyes
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3x15 reps |
rest: 60s
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Barbell Hip Thrust
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3x12 reps |
rest: 60s
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Barbell Squat
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3x12 reps |
rest: 60s
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Dumbbell Standing Calf Raise
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3x12 reps |
rest: 60s
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Dumbbell Seated Reverse Wrist Curl
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3x12 reps |
rest: 60s
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Plank
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3x15 reps |
rest: 60s
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