Image by Jesper Aggergaard

CONOCE TU PLAN DE ENTRENAMIENTO

BULK

 

ENTRENAMIENTOS SEMANA 1, 4, 7, 10


LUNES: Pecho, Deltoides, Triceps

Barbell Bench Press 3 x 5 (3x15)
Incline Dumbbell Press 4 x 6 (4x12)
Single Arm Dumbbell Lateral Raise 3 x 8 (3x15)
Lateral Raise 3 x 8 (3x15)
2 Arm Overhead Dumbbell Extension 3 x 8 (3x12)
Med ball push up 3 x 10 (4x15)

MARTES

Single-Leg Calf Raise 5 X 20
Jump Squat 5 X 20
Walking  Lunge 5 X 20
Glute lat kick 5x 20-20

side kick knees 5 x 15-15

MIERCOLES: Espalda, Deltoides posterior, Biceps

Pendlay Barbell Row 3 x 5 (3x10)
Close Grip Pullup 4 x 6
Rear Delt Fly 3 x 8 (3x15)
Upright Row 3 x 8 (3x15)
Hammer Dumbbell Curl 3 x 8 (3x12)
barbell Curl 3 x 10 (3x15)

JUEVES

Push Up 5 X20
Medium-Grip Pull Up 5X10 (AUSTRALIAN PULL UP 5X20)
Handstand or Jackknife Push Up 5X10 - 20
Diamond Push Up 5X20
Inverted Rack Curl 5X20

VIERNES: Piernas, Abs

Squat 3 x 5 (3x15)
Single step up 4 x 6-6 (4x12-12)
Stiff-Legged Deadlift 3 x 8 (3x12)
glute bridge on box 3 x 8 (3x15)
Calf Raise 3 x 10 (3x20)
Crunches 3 x 15 (3x30)
Hanging Leg Raise 3 x 10-15 (leg lever 3x20)

 

ENTRENAMIENTOS SEMANA 2, 5, 8, 11

LUNES: Pecho , hombro lateral


Incline chest Press 3 x 12 , 10 , 8
Dumbbell Fly 3 x 8 , 10 , 12
Pushup 3 x 20 (one arm push up 3x14 alterno)
Seated Lateral Raise 3 x 10 (3x15)

Lying Lateral Raise 3 x 12

MARTES

Single-Leg Calf Raise 5 X 20
Jump Squat 5 X 20
Walking  Lunge 5 X 20
Glute lat kick 5x 20-20

side kick knees 5 x 15-15

 

MIERCOLES: Espalda, hombro posterior


Bent Over Barbell Row 3 X 12 , 10 , 8
One Arm Dumbbell Row 3 X 8 , 10 , 12
Dumbbell Pullover 3 X 10 (3X15)
Bent Over Rear Lateral Raise 3 X 10 (3X15)
Y Raise 3 X 12

JUEVES: Brazos, abd

Bar Curl 3 x 12 , 10 , 8
Incline Dumbbell Curl 3 x 8 , 10 , 12
Close Grip Bench Press 3 x 12 , 10 , 8
Single Arm triceps kick back 3 x 8 , 10 , 12
Weighted Situp 3 x 12 (3x20)
Lying Leg Raise 3 x 12 (leg lever 3x20)

VIERNES: Piernas

Front Squat 3 x 12 , 10 , 8
Single Leg step up 3 x 8 , 10 , 12
Lunge 3 x 10 (3x20)
Glute bridge on box 3 x 10 (3x15)
Calf raise 3 x 12 (3x20)

 

ENTRENAMIENTOS SEMANA 3, 6, 9, 12

LUNES: Pecho, espalda
 

SUPER SERIES:
A1. Incline Bench Press 4 x 10
A2. Pull Ups 4 x 10

 


B1. Dumbbell Bench Press 4 x 12
B2. 2 Arm Dumbbell Row 4 x 12

 


C1. chest plate press 4 x 15
C2. Wide pull ups 4 x 15 (wide australian pullup 4x20)

MARTES

Single-Leg Calf Raise 5 X 20
Jump Squat 5 X 20
Walking  Lunge 5 X 20
Glute lat kick 5x 20-20

side kick knees 5 x 15-15

 

MIERCOLES Hombros, abs
 

TRI-SERIES SERIES:
A1. Shoulder Press 4 X 12
A2. Lateral Raise 4 X 12

A3. Bent Over Lateral Raise 4 X 12


B1. Ab Crunch  4 X 20
B2. Reverse Crunch 4 X 20
B3. Bicycle Crunch 4X20

JUEVES: Biceps, Triceps
 

SUPER SERIES:
A1. Barbell Curl 4 X 15
A2. Tricep Extension 4 X 10


B1. Seated Dumbbell Curl 4 X 15
B2. 2 Arm Dumbbell Kickback 4 X 15


C1. Close grip curl 4 x 20
C2. Pronated kick back 4 x 20

 

VIERNES: Piernas
 

SUPER SERIES:
A1. Goblet Squat 4 X 15
A2. Narrow squat 4 x 15


B1. Romanian Deadlift 4 x 15
B2. sumo deadlift 4 x 15


squat jump 4 x 25


C1. donkey Calf Raise 4 x 20
C2. Standing Calf Raise 4 x 20