ROUTINE MADE BY PEIRANO/ 8 Weeks

At 1 MONDAY
Inclined Hammer Press RP
Shoulder Dumbbells RP
Triceps dips on machine RP
Green Junction. Closed grip RP
Dead Weight SS + SP
B1 Tuesday
Barbell Curl Rp
Curl rope RP
Gemini in Press SS
Curl Femoral RP
Squats SS+WM
A2 Wednesday
Press Bank Plan Hammer RP
Military Press on Multipower RP
Tricep bench press RP
CARDIO RP
ABS SS+SP
B2 Thursday
Curl Preacher RP
Curl Pinwheel RP

Seated Femoral RP
Press SS+WM
A3 Friday

Military press RP
Triceps dips RP
Low dorsal pole RP
Barbell row SS+SP
B3 Monday
Seated dumbbell curl RP
Neutral seated curl RP
Sitting twin SS
Deadlift Rigid SS+SP
Hack Squat SS+WM
repeat = infinite
 1 and 2 Week 3 and 4 Week 5 and 6 Week 7 and 8 Week
Weight / Rep Weight / Rep Weight / Rep Weight / Rep
20 lb 10 rep, 4 sets increase the weight to your liking x2 x3

15 lb per arm 12 reps 4 sets increase the weight to your liking x2 x3

put it at 4, 12 reps 4 sets increase the weight to your liking x2 x3

50 lb 8 reps 3 sets increase the weight to your liking x2 x3

30 lb 6 reps 4 sets increase the weight to your liking x2 x3

Weight / Rep Weight / Rep Weight / Rep Weight / Rep

30 lb 10 reps 4 sets increase the weight to your liking x2 x3

25 lb 8 reps 4 sets increase the weight to your liking x2 x3

5 lb 10 reps 3 sets increase the weight to your liking x2 x3

50 lb 12 reps 4 sets increase the weight to your liking x2 x3

20 lb 10 reps, 4 sets increase the weight to your liking x2 x3

Weight / Rep Weight / Rep Weight / Rep Weight / Rep

20 lb 10 reps, 4 sets increase the weight to your liking x2 x3

20 lb 10 reps, 4 sets increase the weight to your liking x2 x3

25 lb 10 reps, 4 sets increase the weight to your liking x2 x3

10 MINUTES MODERATE INTENSITY increase the weight to your liking x2 x3

THOSE I TAUGHT YOU increase the weight to your liking x2 x3

Weight / Rep Weight / Rep Weight / Rep Weight / Rep

20 lb 10 rep, 4 sets increase the weight to your liking x2 x3

15 lb per arm 12 reps 4 sets increase the weight to your liking x2 x3

Set it to 5, 12 reps, 4 sets, increase the weight to your liking. x2 x3

30 lb 8 reps 3 sets increase the weight to your liking x2 x3

Weight / Rep Weight / Rep Weight / Rep Weight / Rep

25 lb 12 reps 4 sets increase the weight to your liking x2 x3

12 reps, 3 sets increase the weight to your liking x2 x3

40 lb, 12 reps, 3 sets increase the weight to your liking x2 x3

30 lbs 10 reps 3 sets increase the weight to your liking x2 x3

Weight / Rep Weight / Representative Weight / Rep Weight / Rep

15 lb per arm 12 reps 4 sets increase the weight to your liking x2 x3

15 lb per arm 12 reps 4 sets increase the weight to your liking x2 x3

20 lb on each side, 12 reps, 4 sets, increase the weight to your liking. x2 x3

30 lb 10 reps 3 sets increase the weight to your liking x2 x3

40 lb, 12 rep 3 sets increase the weight to your liking x2 x3

SUMMARY
chest - shoulder - triceps - back width - back thickness
B: Biceps - forearms - calves - hamstrings - quadriceps

A twin
1 set of 10 or 12 repetitions
Explosive ascent, slow descent in 5 seconds. At the lowest position and of maximum
stretching hold for 10-15 seconds. That is 1 repetition.
In the back thickness exercises TYPE DEADLIFT AND SIMILAR
1 heavy set of 4 to 8 reps, a normal rest (60-120 sec) and one more set.
10-12 reps. Or the other way around if that works better for you. First light, then heavy. At your
In the quadriceps
1 heavy set, at 4-8 reps, and after a long rest (2-3 minutes), a
widowmaker (killers lowering weight, do at least 20 reps (with your 15 R
Note:
To do 20 repetitions with your 15 RM, you will have to take breaks, without a doubt.
For example: you do 8 reps, stop and breathe 2-3 times, then 4 more reps, stop.
and you breathe, 3 more reps.... and so on until 20.
Repetition ranges of exercises
The TOTAL repetitions performed in a set will be counted, including the d
I mean: I do 12-fail-6-fail-3-fail
Count: 21 total reps

That said, the total target repetitions for each muscle group will be:
Shoulder: 15-20 total reps
Back width: 15-20 total reps or 15-25 total reps, to choose from.
Chest: 15-20 total reps
Triceps: 15-20, except for exercises that put a lot of strain on the elbows. There it goes to 20-30.
Biceps: 15-20 total reps or 15-25 total reps, your choice.
Back thickness (rows, NO deadlifts): set of 10-12 reps without rest
Femoral: here there are variations
Curl type: rest for 15 to 30 total reps
Dead weight type or rigid legs: 1 set without rest pause between 9
Press: 15-25 reps without rest pause
The rest we have already seen the exceptions: quadriceps, back thickness, calf
However, any exercise that is done with dumbbells is performed for 20-30 reps.

How is it done?
First, do a good warm-up with warm-up sets.
Short series in ascending progression that do not cause fatigue, but rather activation.
Then you take a weight that allows you to reach the maximum rep range or surpass it.
For example, in the bench press, a weight with which you do 22 total reps.
And, after the first round (that is, after repeating the same training)
, you increase the weight.
Stretches
At the end of each exercise, a stretch of the worked muscle is done. You can
Images and Videos with the stretches

SS: Normal series (8/10 repetitions)

Heavy set (4/6 repetitions)
WM: Widowmaker / Mat Men, series of 20 repetitions with the weight that I normally use
RP: Series applying the rest-pause technique
At the end of each exercise, a doggcrapp-style stretch is done for the trap muscle.
maximum

S
so light
criterion

a series
RM approx).

pull the bar

the rest pause.

0 total reps

pause.

and 12 reps

oh, forearm.
s.

o)

see them here: