benat98
New member
Lunesush#1(Frecuencia 1)
Martesull#1(Frecuencia 1)
Miercoles:Leg#1
Juevesush#2(Frecuencia 2)
Viernesull#2(Frecuencia 2)
Sabadoecho+Hombro+Brazo
Domingo
PUSH#1
Flat Bench press (Progresion 5/3/1)
Incline bench 5x12-10-8-8-6
Accesorio pecho 4x12-10-8-8
Shoulder press 4x12-10-8-6
Lateral raises+Rear Raises 4x8-10(TRIPLE DESC.)
Skullcrushers 4x12-10-8-8
Triceps pressdown 3x8-10
Overhead triceps ext. 3x8-10
PUSH#2
Barbell OHP 4x4-8
Shoulder press 4x12-10-8-6
Lateral raises 4x8-10(TRIPLE DESC.)
Incline bench 4x12-10-8-8
Flat bench 4x12-10-8-6
Accesorio pecho 4x12-15
Skullcrushers 4x12-10-8-8
Triceps pressdown 3x8-10
Overhead triceps ext. 3x8-10
PULL#1
Pullups 5x6-10
Any row 4x12-10-8-6(Last dropset)
T-Bar rows 3x12-10-8(Last dropset)
Face pulls 4x8-10(Last dropset)
Deadlifts 4x8-10(Hipertrofia)
Barbell Curl 4x8-10(Last dropset)
Preacher curl 4x12-10-8-6(Last dropset)
Hammer curl 3x12-15(Last dropset)
Traps exercise??????
PULL#2
Deadlift Progresion (5/3/1)
Pullups 4x6-10
Any Row 4x12-10-8-6(Last dropset)
T-Bar rows 3x12-10-8(Last dropset)
Face pulls 4x8-10(Last dropset)
Alternate biceps curl 4x8-10(Last dropset)
Preacher curl 4x12-10-8-6(Last dropset)
Hammer curl 3x12-15(Last dropset)
Traps exercise??????
LEGS#1
Squats (Progresion 5/3/1)
Leg press 6x6-8
Quad extension 4x10-12
Hamstrings curl 4x10-12
Straight leg deadlift 4x8-10
Calf raises 5x15-20
PECHO+HOMBRO+BRAZO
Press inclinado 3x8-10
Crossover 3x12-15
Press militar c/b o c/m 4x8-10
Elevaciones laterales 4x8-10
Skullcrusher 4x8-10
Curl barra 4x8-10
Triceps pressdown 4x10-12
Curl Martillo 4x8-10
Martesull#1(Frecuencia 1)
Miercoles:Leg#1
Juevesush#2(Frecuencia 2)
Viernesull#2(Frecuencia 2)
Sabadoecho+Hombro+Brazo
Domingo
PUSH#1
Flat Bench press (Progresion 5/3/1)
Incline bench 5x12-10-8-8-6
Accesorio pecho 4x12-10-8-8
Shoulder press 4x12-10-8-6
Lateral raises+Rear Raises 4x8-10(TRIPLE DESC.)
Skullcrushers 4x12-10-8-8
Triceps pressdown 3x8-10
Overhead triceps ext. 3x8-10
PUSH#2
Barbell OHP 4x4-8
Shoulder press 4x12-10-8-6
Lateral raises 4x8-10(TRIPLE DESC.)
Incline bench 4x12-10-8-8
Flat bench 4x12-10-8-6
Accesorio pecho 4x12-15
Skullcrushers 4x12-10-8-8
Triceps pressdown 3x8-10
Overhead triceps ext. 3x8-10
PULL#1
Pullups 5x6-10
Any row 4x12-10-8-6(Last dropset)
T-Bar rows 3x12-10-8(Last dropset)
Face pulls 4x8-10(Last dropset)
Deadlifts 4x8-10(Hipertrofia)
Barbell Curl 4x8-10(Last dropset)
Preacher curl 4x12-10-8-6(Last dropset)
Hammer curl 3x12-15(Last dropset)
Traps exercise??????
PULL#2
Deadlift Progresion (5/3/1)
Pullups 4x6-10
Any Row 4x12-10-8-6(Last dropset)
T-Bar rows 3x12-10-8(Last dropset)
Face pulls 4x8-10(Last dropset)
Alternate biceps curl 4x8-10(Last dropset)
Preacher curl 4x12-10-8-6(Last dropset)
Hammer curl 3x12-15(Last dropset)
Traps exercise??????
LEGS#1
Squats (Progresion 5/3/1)
Leg press 6x6-8
Quad extension 4x10-12
Hamstrings curl 4x10-12
Straight leg deadlift 4x8-10
Calf raises 5x15-20
PECHO+HOMBRO+BRAZO
Press inclinado 3x8-10
Crossover 3x12-15
Press militar c/b o c/m 4x8-10
Elevaciones laterales 4x8-10
Skullcrusher 4x8-10
Curl barra 4x8-10
Triceps pressdown 4x10-12
Curl Martillo 4x8-10