Workout Routine

Rutina 2023

by daemqn

Workouts

Día 1 , 3

Press de banca plano

Set
Intensity
Weight
Reps
Rest time
1
60% TM
12
200 sec
2
70% TM
10
200 sec
3
80% TM
8
200 sec
4
90% TM
6
200 sec

Press de banca plano

4 sets

Press plano con mancuernas

Set
Intensity
Weight
Reps
Rest time
1
75% TM
12
120 sec
2
75% TM
12
120 sec
3
75% TM
12
120 sec
4
75% TM
12
120 sec

Press plano con mancuernas

4 sets

Press Smith inclinado

Set
Intensity
Weight
Reps
Rest time
1
60% TM
15
200 sec
2
60% TM
15
200 sec
3
75% TM
8
200 sec
4
75% TM
8
200 sec

Press Smith inclinado

4 sets

Press militar con mancuernas

Set
Intensity
Weight
Reps
Rest time
1
50% TM
15
120 sec
2
50% TM
15
120 sec
3
75% TM
15
120 sec
4
75% TM
15
120 sec

Press militar con mancuernas

4 sets

Elevaciones laterales con mancuernas

Set
Intensity
Weight
Reps
Rest time
1
70% TM
10
100 sec
2
70% TM
10
100 sec
3
35% TM
20
100 sec
4
35% TM
20
100 sec

Elevaciones laterales con mancuernas

4 sets

Extensión con polea

Set
Intensity
Weight
Reps
Rest time
1
50% TM
12
120 sec
2
50% TM
12
120 sec
3
75% TM
12
120 sec
4
75% TM
12
120 sec

Extensión con polea

4 sets

Dips

Set
Intensity
Weight
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec
4
15
100 sec

Dips

4 sets

Martillo con mancuernas

Set
Intensity
Weight
Reps
Rest time
1
25% TM
100
200 sec
2
50% TM
100
200 sec

Martillo con mancuernas

2 sets

Shrugs

Set
Intensity
Weight
Reps
Rest time
1
60% TM
20
100 sec
2
60% TM
20
100 sec
3
90% TM
10
100 sec
4
90% TM
10
100 sec

Shrugs

4 sets

Abs (máquina)

Set
Intensity
Weight
Reps
Rest time
1
60% TM
30
100 sec
2
60% TM
30
100 sec
3
80% TM
20
100 sec
4
80% TM
20
100 sec

Abs (máquina)

4 sets

Día 2 , 4

Dominadas

Set
Intensity
Weight
Reps
Rest time
1
10
120 sec
2
10
120 sec
3
10
120 sec
4
10
120 sec

Dominadas

4 sets

Jalón al pecho

Set
Intensity
Weight
Reps
Rest time
1
60% TM
12
120 sec
2
60% TM
12
120 sec
3
75% TM
10
120 sec
4
90% TM
8
120 sec

Jalón al pecho

4 sets

Remo en polea

Set
Intensity
Weight
Reps
Rest time
1
60% TM
12
120 sec
2
60% TM
12
120 sec
3
80% TM
10
120 sec
4
80% TM
8
120 sec

Remo en polea

4 sets

Face-pulls

Set
Intensity
Weight
Reps
Rest time
1
60% TM
15
100 sec
2
70% TM
15
100 sec
3
70% TM
15
100 sec
4
80% TM
15
100 sec

Face-pulls

4 sets

Press militar con mancuernas

Set
Intensity
Weight
Reps
Rest time
1
50% TM
15
120 sec
2
50% TM
15
120 sec
3
75% TM
15
120 sec
4
75% TM
15
120 sec

Press militar con mancuernas

4 sets

Elevaciones laterales con mancuernas

Set
Intensity
Weight
Reps
Rest time
1
70% TM
10
100 sec
2
70% TM
10
100 sec
3
35% TM
20
100 sec
4
35% TM
20
100 sec

Elevaciones laterales con mancuernas

4 sets

Curl bíceps barra Z

Set
Intensity
Weight
Reps
Rest time
1
50% TM
15
120 sec
2
60% TM
12
120 sec
3
70% TM
10
120 sec
4
80% TM
8
120 sec
5
90% TM
5
120 sec

Curl bíceps barra Z

5 sets

Curl bíceps con mancuernas

Set
Intensity
Weight
Reps
Rest time
1
60% TM
12
100 sec
2
60% TM
12
100 sec
3
60% TM
12
100 sec
4
60% TM
12
100 sec

Curl bíceps con mancuernas

4 sets

Dips sentado

Set
Intensity
Weight
Reps
Rest time
1
50
100 sec
2
50
100 sec
3
50
100 sec
4
50
100 sec

Dips sentado

4 sets

Shrugs

Set
Intensity
Weight
Reps
Rest time
1
60% TM
20
100 sec
2
60% TM
20
100 sec
3
90% TM
10
100 sec
4
90% TM
10
100 sec

Shrugs

4 sets

Abs (máquina)

Set
Intensity
Weight
Reps
Rest time
1
60% TM
30
100 sec
2
60% TM
30
100 sec
3
80% TM
20
100 sec
4
80% TM
20
100 sec

Abs (máquina)

4 sets

Pierna

Sentadilla (Smith)

Set
Intensity
Weight
Reps
Rest time
1
40% TM
15
120 sec
2
40% TM
15
120 sec
3
50% TM
12
120 sec
4
50% TM
12
120 sec
5
60% TM
10
120 sec
6
70% TM
10
120 sec
7
80% TM
8
120 sec
8
90% TM
8
120 sec

Sentadilla (Smith)

8 sets

Press de pierna

Set
Intensity
Weight
Reps
Rest time
1
40% TM
15
100 sec
2
50% TM
12
100 sec
3
60% TM
12
100 sec
4
70% TM
10
100 sec
5
80% TM
8
100 sec

Press de pierna

5 sets

Extensión de pierna

Set
Intensity
Weight
Reps
Rest time
1
40% TM
15
100 sec
2
50% TM
12
100 sec
3
60% TM
12
100 sec
4
70% TM
10
100 sec
5
80% TM
8
100 sec

Extensión de pierna

5 sets