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Weekly Strength Training Routine

This document presents a training routine divided into 5 days that works different muscle groups. Monday focuses on chest, Tuesday on quadriceps and hamstrings, Wednesday on triceps and biceps, Thursday on shoulders and trapezius, and Friday on back. Each day includes several exercises for each muscle group with different sets and repetitions.

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21 views2 pages

Weekly Strength Training Routine

This document presents a training routine divided into 5 days that works different muscle groups. Monday focuses on chest, Tuesday on quadriceps and hamstrings, Wednesday on triceps and biceps, Thursday on shoulders and trapezius, and Friday on back. Each day includes several exercises for each muscle group with different sets and repetitions.

Translated by

ScribdTranslations
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Training Routine

Incline Press --------------20, 10, 8, 6, 6,16 (dumbbell, barbell, machine.)


Aberturas --------------10, 8, 6, 16 (planas, inclinadas)
Pulley crossing --------------12, 16, 20. Monday: Chest and Triceps
Triceps Pulley
French Press --------------12, 10, 8, 16 (man and bar)
Back Kick --------------12, 16
Single Arm Inverted Pulley --------------16, 20

Sentadillas/Prensa --------------20, 12, 10, 8, 6, 6, 16


8, 10 (2 legs) 12, 16 (1 leg)
Lunges --------------8, 8, 12, 12 Tuesday: Quadriceps and Hamstring
Abductores --------------12, 12, 12, 8, 8
Lying Leg Extension --------------20, 15, 12, 10, 8, 6, 6, 15, 20
Stretching --------------12, 16, 20 (Stiff and semi legs)

Pull-ups --------------5 sets of 2 to the limit


Pulley behind the neck -------------- 12, 10, 8
Cable stretches --------------12, 16
Wednesday: Back and Biceps
Crul --------------20, 12, 10, 8, 6 (Bar and alternate)
Concentrated --------------12, 10, 8
Hammer --------------12, 16 (2 hands and 1)
Pulley 1 Hand -------------- 16, 16

12, 16 (Dips, close grip press)


Bank Press --------- 20, 12, 10, 8, 6, 6, 16 Thursday: Chest + Shoulders
Pull-over -----------12, 10, 8
Lateral raises --------------20, 12, 10, 8, 6, 6, 16 (2 hands and 1)
Posterior --------------12, 10, 8, 6, 6, 16 (2 hands and 1)
Contrc. Inver --------------12, 16

Reps --------------20, 12, 10, 8, 6, 6, 16 (Inverted - pulley, bar, dumbbell)


Pulley Behind Neck --------------12, 10, 8, 16
Stretching-------------- 12, 16
Lumbars --------------16, 16, 12, 12 Friday: Back, Shoulder and
Biceps
Behind Neck -------------- 20, 12, 10, 8, 6, 6, 16 (Dumbbell, Bar, Machine)
Trapeze --------------15, 12, 10, 8, 16 (Shrugs and neck)

Crul Scott --------------12, 12 (Barbell and dumbbell)


Crul Polea --------------12, 16
Training Routine
Monday: Chest
Bank Press --------------20, 10, 8, 6, 6, 16 (Bar, machine, dumbbell)
Incline Press --------------10, 8, 8, 6, 6 (Barbell, machine, dumbbells)
Openings --------------10, 8, 8, 15 (Flat, Inclined)
Pull-Over --------------10, 8
Funds --------------10, 8
Pulley Crossing --------------12, 16
Contractor --------------12, 16

Tuesday: Quadriceps and hamstring

Squats/Deadlift
Extensions/ Lunges --------------12, 12, 8, 8 (One leg and two)
Abductores --------------10, 10, 10, 8, 8
Lying Leg Press
Stretching --------------12, 16, 20
Twins --------------12, 16, 20

Wednesday: Triceps and Biceps


Triceps pulley --------------20, 10, 8, 6, 6 (Curved, straight)
French press --------------10, 8, 8, 6 (Barbell, dumbbell)
Extend one arm -------------- 10, 8, 6, 6 (Sitting, stretched)
Funds with weight --------------10, 10
Inverted high pulley -------------- 12, 16
Curl --------------20, 10, 8, 8, 6 (Alternate bar, seated, inclined)
Predicator --------------10, 8, 8, 6 (Bar, an arm)
Concentrated --------------12, 10, 8 (Pulley, one arm)

Thursday: Shoulder and trapezius

Behind neck --------------20, 10, 8, 6, 6, 16 (Bar, machine, dumbbell)


Elevaciones laterales -------------- 12, 10, 8, 8, 6, 16, 20 (2 brazos, 1 brazo, tumbado, inclinado)
Front raises --------------12, 16 (Barbell, dumbbell)
Birds --------------12, 10, 8, 6, 6, 16
Neck pull --------------12, 10, 8, 6, 6, 20 (Bar, open, closed)
Shrugs

Friday: Dorsal
Pull-ups --------------6 sets
High pulley to the chest --------------10,10, 8, 6, 6, 16
Pulls --------------10, 8, 8, 6 (High pulley, low pulley, dumbbells, bar, inverted)
Behind the neck --------------12, 10, 8, 16
Stretching --------------12, 16

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