Rutinas volumen - Muscle and Fitness

cpd

New member
PECHO.

Incline Barbell Press 5 12,10,8,6,6
Flat-Bench Barbell Press 3 6,6,10
Decline DB Press 3 6-8,6-8,10
Seated Machine Press 2 10,10
Cable Crossover 2 12,12



HOMBROS

Seated Barbell Press 4 12,10,8,6
Seated DB Press 3 6,8,10
Front DB Raise 2 10,10
DB Lateral Raise 3 8,8,10
Bent-Over DB Lateral Raise (Birds) 3 8,8,10




BICEPS

Standing Barbell Curl 5 10,10,8,6,6
EZ-Bar Preacher Curl 3 6,8,10
Concentracion Curl 2 12,12
Hammer Curl 3 10,10,8




TRICEPS

Close-Grip Bench Press 5 10,10,8,6,6
Bench Dip 3 10,10,10
Seated EZ-Bar French Press 3 6,8,10
Rope Pressdown 3 8,10,10




ABS

V-Up 4 12-15
Crunch 4 15
Hip Thrust 4 15
Oblique Crunch 4 15-20



Espero q os sirvan de ayuda, un saludo!
 
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