Weekly Workout Plan: Strength Exercises
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ScribdTranslationsWeekly Workout Plan: Strength Exercises
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ScribdTranslationsMonday Back 7 exercises SERIES REPS
Deadlift 4 10 8 8 FALL
Barbell rowing 4 12 10 10 8
Chest pull 4 12 A 15
pullover pulley 4 12 to 15
Dumbbell row 4 15 12 10 10
Remo in machine 3 20
Hyperextensions 2 FALL
Tuesday Chest Biceps 9 exercises SERIES REPS
Incline dumbbell bench press 5 15 15 12 12 10
Bench presstpower 4 12 10 8 8
Incline Dumbbell Flyes 3 15 12 12
Cross pulleys 3 12 A 15
Push-ups 3 FALL
Straight bar curl 3 15
Curl grip pronation 3 FALL
Curl preacher machine 3 10 A 12
Curly seathello 2 8 to 10
Wednesday Hamstrings Glutes 5 exercises SERIES REPS
Lying leg curl 4 15
Stiff-legged deadlift 4 15 A 20
Standing leg curl 2 4A5
Reverse hack squat 4 15 A 20
Glute kick 3 12 A 15
Jueves Hombro Tríceps 9 ejercicios SERIES REPS
Lateral raises with dumbbells 3 15
Seated dumbbell shoulder press 3 15
Front raise with bar 3 15
Posterior deltoid with pulley 1 hand 4 20 15 12 12
Chin removal 3 15 12 12
Face pull 3 15 12 12
Lateral raises on machine 3 15
Funds in bank 3 12 A 15
Barbell Skullcrusher 4 12 A 15
Skullcrusher with supine grip bar 4 8 to 10
One-arm triceps extension pulley 3 12 10 8
Friday Quadriceps 4 exercises SERIES REPS
Leg extensions 3 15
Squats 6 10 A 12
Leg press 4 40 30 20 10
Dumbbell lunges 4 6A8
REST Push 1 SERIES
3' Flat or inclined bench press 3
2 minutes Alternating dumbbell shoulder press 3
2' A1 Pulleys intersections 4
1' A2 Triceps Extensions 4
2' Laterales 4
2' Dips (triceps) 3
1´
Pull 1 SERIES
REST Chest pull 3
2' Barbell rowing 3
2' Incline dumbbell curl 4
1 Pull-ups 3
1´ Curl easy 4
2´
1' Legs 1 SERIES
1' Lunges 3
1 Romanian or conventional deadlift 3
1' Hip thrust or glute kick 3
Seated twin 6
REST Femoral curl 4
1´
2' Push 2 SERIES
1 Narrow grip bench press 3
2' Military press 3
1' Openings in machine 3
French press 3
REST A1 Laterals 4
1' A2 Flexions 3
2'
1´ Pull 2 SERIES
1´ Pull-ups 3
1´ Rack pull 2
1' Curl seatllo 3
1´ Supine grip pull-down 3
1´ Curl pulley 3
1' Remo Gironda 2
1' Dumbbell curl NA
1
Legs 2 SERIES
REST Squats 4
1' A1 Press 2
3' A2 Twin 2
2' Hip adduction on machine 4
2' Foot twin 4
Quadriceps extensions 4
REPS REST
2x5 A 8 1x10 A 12 3'
10 A 12 2´
10 A 12 0
7 A 10 1´
10 A 12 <1´
FALL 2'
REPS REST
8 A 10 + Dropset 2'
2x6 A 8 1x10 A 12 3'
10 A 12 1´
FALL 2'
2x8 A 10 2x40 seconds 1
REPS REST
12 A 15 2´
Romanian 10 to 12 | Conventional 6 to 8 3'
10 to 12 2'
10 A 12 1
2x8 A 10 2x40 seconds 1'
REPS REST
8 to 10 3'
10 A 12 3'
1x8 A 10 2x40 seconds 1´
10 A 12 1'
10 A 12 0
FALL 1'
REPS REST
MODERATE 2'
8 A 10 3'
10 A 12 1´
10 A 12 2´
10 A 12 1'
DROPSETS ADDING 20 REPS EACH 2'
RUN THE RACK (going up from dumbbells to dumbbells Arnold style) 1´
REPS REST
3 times 8 A 10 1 times 4 A 6 4'
40 seconds 0
FALL 2'
10 A 12 1´
10 A 12 1'
2x10 A 12 2xTriple Dropset 1'