RUTINA AVANZADA PRO
First Day
Chest - Shoulders -Traps
Incline Barbell Press 35 degree angle — 5x6
Incline Dumbbell Press 20 degree — 5x6
Decline Flyes alternate with Pulley
Crossovers — 4 x 8
Chest Machine — 3x5
Front Deltoid Raises — 5x10
Upright Row — 4x8
Standing Laterals — 6x10
Press on Universal — 3x15
Shrugs on Calf Machine — 3x15
4-Way Neck Machine — 2x10 in each direction
Second Day
Thighs - Abdomlnals
Angular Leg Press Machine — 6x10 (3 sets regular; 3 sets heel together- ballet style)
Hack Squats — 4x12
Leg Extensions Seated alternate with Leg Curls — 5x8
Thigh Abductors alternate with Thigh Adductors — 4x10
Abdominal Pulley Crunches — 4x10
Crunches alternate with Leg Lifts — 4x50
Third Day
Upper Back - Biceps - Triceps
Variation Grip Pull-Ups to Chest — 8x6 (2 sets medium grip; 3 sets wide; 3 sets close grip)
Pulldowns Behind Neck — 5x8
45 degree Row — 4x8
Low Pulley Row — 4x10
Bent Lateral Raises — 4x12
Alternate Dumbbell Curls — 5x6
Triceps Pushdowns — 5x10
Pulley Curl on Scott Bench — 4x8
45 degree Triceps Pulley Extensions — 5x10
Reverse Curl — 3x15
Triceps Pulley Kickback — 3x15
Linear Barbell Curl on Smith Machine - 4x6
Dumbbell Triceps Press — 4x8
Wrist Curl — 3x20
Fourth Day
Calves - Thigh Biceps -Lower Back
Standing Calf Raise — 8x20
Seated Calf Raise — 4x20
Heel Raise on Leg Press — 5x15
Heel Raise on Hack Machine — 5x10
Lying Leg Curl — 8x8
Standing Leg Curl — 6x10
Hyperextensians alternate with Good-Mornings — 5x10
Como la ven? matona no
Saludos
RUTINA AVANZADA PRO
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Raiden1988
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- Registrado: 24 Abr 2005 11:14
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