bueno encontre esta rutina en internet, buscando duro y fue la que su descripción mas me convenció, es un plan de 21 dias con un dia de descanso cada 2 dias de trabajo y un dia de descanso cada 7 dias (en total 4 veces por semana de trabajo), los primeros dos dias de ejercicios busque los nombres de los ejercicios en google para ver de que se trataba, pero quiero si alguien podria por favor taducirmela ya que se me hace imposible memorizarmela para el gym, preferiria tenerla bien traducida por alguien con los nombres tecnicos y partir con eso al gimnasio, les dejo acá la rutina, de paso aporten algo que les parece.
DIA 1# Barbell bench press – 4 sets x 5 reps
Dumbbell one arm rows – 3 sets x 8 reps
Dumbbell incline bench press – 2 sets x 10 reps
Body weight or assisted pull ups – 2 sets x as many as possible (amap)
Dumbbell standing alternating shoulder press – 2 sets x 20 reps
a) Dumbbell standing alternating bicep curl – 2 sets x 8 reps
b) Dumbbell standing two hand overhead tricep press – 2 sets x 8 reps
DIA 2# Barbell back squats – 4 sets x 5 reps
Seated calf raises – 3 sets x 8 reps
Barbell alternating lunges (step forward, step backward) – 2 sets x 10 reps
Standing calf raises – 2 sets x 12 reps
Barbell good mornings – 2 sets x 20 reps
a) Reverse crunch – 3 sets x amap
b) Fold ups – 3 sets x amap
c) Russian twist with medicine ball or plate – 3 sets x 15 reps
DIA 3# Off
DIA 4# Barbell bent over rows – 4 sets x 5 reps
Dumbbell bench press – 3 sets x 8 reps
Weighted (add weight using a belt) or assisted chin ups – 2 sets x 8 reps
Dumbbell incline flyes – 2 sets x 12 reps
a) Dumbbell alternating front raise – 2 sets x 10 reps
b) Dumbbell side raise – 2 sets x 10 reps
a) Barbell standing bicep curl – 2 sets x 8 reps
b) Dips – 2 sets x 8 reps
DIA 5# Barbell deadlift – 4 sets x 5 reps
One leg standing calf raise holding a dumbbell – 3 sets x 8 reps
Glute-ham raises – 2 sets x amap
Barbell jump squats – 2 sets x 10 reps
a) Windshield wipers – 3 sets x amap
b) Ab wheel roll outs – 3 sets x amap
c) Situps with medicine ball on chest – 3 sets x 8 reps
DIA 6 # Off
DIA 7# Barbell incline bench press – 4 sets x 5 reps
Neutral grip t-bar or cable rows – 3 sets x 8 reps
Standing military press – 2 sets x 10 reps
Weighted (add weight using a belt) or assisted pull ups – 2 sets x 8
Dumbbell bench press – 2 sets x 20 reps
a) Dumbbell one arm concentration curls – 2 sets x 8 reps
b) Skull crushers – 2 sets x 8 reps
DIA 8# Barbell back squats – 4 sets x 5 reps
a) Ab wheel roll outs – 3 sets x amap
b) Seated calf raises – 3 sets x 12 reps
Dumbbell walking lunges – 2 sets x 10 reps
a) Vertical leg raise or captain’s chair – 3 sets x amap
b) Standing calf raises – 2 sets x 5 reps
Barbell Romanian deadlifts – 2 sets x 15 reps
Bicycle maneuver – 3 sets x amap
DIA 9# Off
DIA 10# Barbell bent over rows – 4 sets x 5 reps
Dumbbell incline bench press – 3 sets x 8 reps
Barbell shrugs – 2 sets x 10 reps
Body weight or assisted chin ups – 2 sets x as many as possible (amap)
a) Dips – 2 sets x 5 reps
b) Dumbbell reverse flyes – 2 sets x 10 reps
DIA 11# Barbell deadlift – 4 sets x 5 reps
Toe push on sled – 3 sets x 12 reps
Barbell side lunges – 2 sets x 10 reps
One leg curl – 2 sets x 8 reps
a) Medicine ball sit up toss – 3 sets x 20 reps
b) Dumbbell side bends – 3 sets x 12 reps
c) Flutter kicks – 3 sets x amap
DIA 12# Off
DIA 13# Barbell bench press – 3 sets x 5 reps with 20% more than you would normally use for a 5 rep set (or 40% more than a 10 rep max)
* negative rep overloading on the bench press will require a spotter
Weighted or assisted chin ups – 3 sets x 5 reps with 20% more weight than you would normally use for a 5 rep set (or 40% more than a 10 rep max)
* negative rep overloading on pull ups might not necessarily require a spotter, it might be necessary to jump up to the top position then lower yourself under control
Dumbbell one arm clean and press – 3 sets x 8 reps
Barbell shrugs – 3 sets x 7 reps
a) Tricep cable push downs – 2 sets x 10 reps
b) Hammer curls – 2 sets x 10 reps
DIA 14# Barbell deadlift – 5 sets x 5,2,1,1,1 reps
Donkey calf raises – 2 sets x 8 reps
Barbell squats – 5 sets x 5,2,1,1,1 reps
Glute-ham raises – 2 sets x amap
a) Ab wheel roll outs to the left, straight, and right – 3 sets x amap
b) Reverse crunches – 3 sets x amap
DIA 15# Off
DIA 16# Barbell bent over rows – 3 sets x 8 reps
Dumbbell bench press – 3 sets x 8 reps
Body weight or assisted chin ups – 2 sets x amap
Standing military press – 2 sets x 10 reps
a) Dips – 2 sets x 8 reps
b) Dumbbell side raises – 2 sets x 10 reps
DIA 17# Barbell deadlift – 3 sets x 8 reps
Standing calf raise – 2 sets x 10 reps
Barbell front squats – 3 sets x 8 reps
One leg curl – 2 sets x 10 reps
a) Windshield wipers – 3 sets x amap
b) Sit ups with medicine ball or plate on chest – 3 sets x 8 reps
DIA 18# Off
Si me pueden guiar, tampoco entiendo cuando pone (a, (b, significa que podes elegir entre uno de esos dos?
muchas gracias
DIA 1# Barbell bench press – 4 sets x 5 reps
Dumbbell one arm rows – 3 sets x 8 reps
Dumbbell incline bench press – 2 sets x 10 reps
Body weight or assisted pull ups – 2 sets x as many as possible (amap)
Dumbbell standing alternating shoulder press – 2 sets x 20 reps
a) Dumbbell standing alternating bicep curl – 2 sets x 8 reps
b) Dumbbell standing two hand overhead tricep press – 2 sets x 8 reps
DIA 2# Barbell back squats – 4 sets x 5 reps
Seated calf raises – 3 sets x 8 reps
Barbell alternating lunges (step forward, step backward) – 2 sets x 10 reps
Standing calf raises – 2 sets x 12 reps
Barbell good mornings – 2 sets x 20 reps
a) Reverse crunch – 3 sets x amap
b) Fold ups – 3 sets x amap
c) Russian twist with medicine ball or plate – 3 sets x 15 reps
DIA 3# Off
DIA 4# Barbell bent over rows – 4 sets x 5 reps
Dumbbell bench press – 3 sets x 8 reps
Weighted (add weight using a belt) or assisted chin ups – 2 sets x 8 reps
Dumbbell incline flyes – 2 sets x 12 reps
a) Dumbbell alternating front raise – 2 sets x 10 reps
b) Dumbbell side raise – 2 sets x 10 reps
a) Barbell standing bicep curl – 2 sets x 8 reps
b) Dips – 2 sets x 8 reps
DIA 5# Barbell deadlift – 4 sets x 5 reps
One leg standing calf raise holding a dumbbell – 3 sets x 8 reps
Glute-ham raises – 2 sets x amap
Barbell jump squats – 2 sets x 10 reps
a) Windshield wipers – 3 sets x amap
b) Ab wheel roll outs – 3 sets x amap
c) Situps with medicine ball on chest – 3 sets x 8 reps
DIA 6 # Off
DIA 7# Barbell incline bench press – 4 sets x 5 reps
Neutral grip t-bar or cable rows – 3 sets x 8 reps
Standing military press – 2 sets x 10 reps
Weighted (add weight using a belt) or assisted pull ups – 2 sets x 8
Dumbbell bench press – 2 sets x 20 reps
a) Dumbbell one arm concentration curls – 2 sets x 8 reps
b) Skull crushers – 2 sets x 8 reps
DIA 8# Barbell back squats – 4 sets x 5 reps
a) Ab wheel roll outs – 3 sets x amap
b) Seated calf raises – 3 sets x 12 reps
Dumbbell walking lunges – 2 sets x 10 reps
a) Vertical leg raise or captain’s chair – 3 sets x amap
b) Standing calf raises – 2 sets x 5 reps
Barbell Romanian deadlifts – 2 sets x 15 reps
Bicycle maneuver – 3 sets x amap
DIA 9# Off
DIA 10# Barbell bent over rows – 4 sets x 5 reps
Dumbbell incline bench press – 3 sets x 8 reps
Barbell shrugs – 2 sets x 10 reps
Body weight or assisted chin ups – 2 sets x as many as possible (amap)
a) Dips – 2 sets x 5 reps
b) Dumbbell reverse flyes – 2 sets x 10 reps
DIA 11# Barbell deadlift – 4 sets x 5 reps
Toe push on sled – 3 sets x 12 reps
Barbell side lunges – 2 sets x 10 reps
One leg curl – 2 sets x 8 reps
a) Medicine ball sit up toss – 3 sets x 20 reps
b) Dumbbell side bends – 3 sets x 12 reps
c) Flutter kicks – 3 sets x amap
DIA 12# Off
DIA 13# Barbell bench press – 3 sets x 5 reps with 20% more than you would normally use for a 5 rep set (or 40% more than a 10 rep max)
* negative rep overloading on the bench press will require a spotter
Weighted or assisted chin ups – 3 sets x 5 reps with 20% more weight than you would normally use for a 5 rep set (or 40% more than a 10 rep max)
* negative rep overloading on pull ups might not necessarily require a spotter, it might be necessary to jump up to the top position then lower yourself under control
Dumbbell one arm clean and press – 3 sets x 8 reps
Barbell shrugs – 3 sets x 7 reps
a) Tricep cable push downs – 2 sets x 10 reps
b) Hammer curls – 2 sets x 10 reps
DIA 14# Barbell deadlift – 5 sets x 5,2,1,1,1 reps
Donkey calf raises – 2 sets x 8 reps
Barbell squats – 5 sets x 5,2,1,1,1 reps
Glute-ham raises – 2 sets x amap
a) Ab wheel roll outs to the left, straight, and right – 3 sets x amap
b) Reverse crunches – 3 sets x amap
DIA 15# Off
DIA 16# Barbell bent over rows – 3 sets x 8 reps
Dumbbell bench press – 3 sets x 8 reps
Body weight or assisted chin ups – 2 sets x amap
Standing military press – 2 sets x 10 reps
a) Dips – 2 sets x 8 reps
b) Dumbbell side raises – 2 sets x 10 reps
DIA 17# Barbell deadlift – 3 sets x 8 reps
Standing calf raise – 2 sets x 10 reps
Barbell front squats – 3 sets x 8 reps
One leg curl – 2 sets x 10 reps
a) Windshield wipers – 3 sets x amap
b) Sit ups with medicine ball or plate on chest – 3 sets x 8 reps
DIA 18# Off
Si me pueden guiar, tampoco entiendo cuando pone (a, (b, significa que podes elegir entre uno de esos dos?
muchas gracias