hipertrofia inicial

Workout Name : hipertrofia inicial

Shared By : alecarrey VIP

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 1 / 100

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Description

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.

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Monday uper50/12-3
Muscle Exercise Name Timer Reps Sets Track

Chest

Dumbbell Decline Bench Press Dumbbell Decline Bench Press 60 sec 12 3 Progress Chart

Triceps

Dumbbell Standing Triceps Extension Dumbbell Standing Triceps Extension 60 sec 12 3 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 60 sec 12 3 Progress Chart

Biceps

Dumbbell One Arm Preacher Curl Dumbbell One Arm Preacher Curl 60 sec 12 3 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 60 sec 12 3 Progress Chart
Tuesday lower
Muscle Exercise Name Timer Reps Sets Track

Glutes

Barbell Hip Thrust Barbell Hip Thrust 60 sec 12 3 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 60 sec 15 3 Progress Chart

Lower Legs

Dumbbell Standing Calf Raise Dumbbell Standing Calf Raise 60 sec 15 3 Progress Chart

Forearms

Dumbbell Seated Palms Up Wrist Curl Dumbbell Seated Palms Up Wrist Curl 60 sec 15 3 Progress Chart

Abs

plank to high knee. 60 sec 15 3 Progress Chart
Thursday uper
Muscle Exercise Name Timer Reps Sets Track

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 60 sec 12 3 Progress Chart

Triceps

Dumbbell Incline Two Arm Extension Dumbbell Incline Two Arm Extension 60 sec 12 3 Progress Chart

Back

Dumbbell Incline Bench Two Arm Row Dumbbell Incline Bench Two Arm Row 60 sec 15 3 Progress Chart

Biceps

Dumbbell Incline Curl Dumbbell Incline Curl 60 sec 12 3 Progress Chart

Shoulders

Dumbbell Reverse Flyes Dumbbell Reverse Flyes 60 sec 15 3 Progress Chart
Friday lower
Muscle Exercise Name Timer Reps Sets Track

Glutes

Barbell Hip Thrust Barbell Hip Thrust 60 sec 12 3 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 60 sec 12 3 Progress Chart

Lower Legs

Dumbbell Standing Calf Raise Dumbbell Standing Calf Raise 60 sec 12 3 Progress Chart

Forearms

Dumbbell Seated Reverse Wrist Curl Dumbbell Seated Reverse Wrist Curl 60 sec 12 3 Progress Chart

Abs

Plank Plank 60 sec - 3 Progress Chart