Rutina Abab

In: Other Topics

Submitted By fersanchezmdz
Words 344
Pages 2
Rutina creada por GERO de imparableTV

RUTINA GYM
Intermedios/avanzados
ImparableTV http://www.youtube.com/watch?v=9-CnEau7pyQ CUERPO SUPERIOR A:

EJERCICIO

SERIES

REPETICIONES

PRESS BANCA PLANO

3 SERIES

6 A 8 REPS.

REMO C/BARRA HORIZONTAL

3 SERIES

6 A 8 REPS.

PRESS INCLINADO

3 SERIES

8 A 10 REPS.

JALON AL PECHO

3 SERIES

8 A 10 REPS.

LEVANTAMIENTOS HOMBRO

2 SERIES

8 A 10 REPS.

EXTENSIÓN DE TRICEPS

2 SERIES

8 A 10 REPS.

CURL DE BICEPS

2 SERIES

8 A 10 REPS.

EJERCICIO

SERIES

REPETICIONES

PESO MUERTO

3 SERIES

6 A 8 REPS.

PRENSA PIERNA

3 SERIES

10 A 12 REPS.

ESTOCADAS (TIJERAS)

3 SERIES

8 A 10 REPS.

GEMELOS

3 SERIES

6 A 8 REPS.

ABDOMINALES

4 SERIES

8 A 15 REPS.

CUERPO INFERIOR A:

1

| www.youtube.com/expresionazul

Rutina creada por GERO de imparableTV

CUERPO SUPERIOR B:

EJERCICIO

SERIES

REPETICIONES

DOMINADAS

3 SERIES

6 A 8 REPS.

PRESS MILITAR

3 SERIES

6 A 8 REPS.

REMOS SENTADO EN CABLE

3 SERIES

8 A 10 REPS.

PRESS DE BANCA CON MANCUERNAS

3 SERIES

8 A 10 REPS.

FONDOS

2 SERIES

10 A 12 REPS.

CURL BICEPS C/BARRA

2 SERIES

10 A 12 REPS.

PRESS FRANCES C/MANCUERNAS

2 SERIES

10 A 12 REPS.

EJERCICIO

SERIES

REPETICIONES

SENTADILLAS

3 SERIES

6 A 8 REPS.

PRENSA PIERNA

3 SERIES

8 A 10 REPS.

ESTOCADAS (TIJERAS)

3 SERIES

10 A 12 REPS.

GEMELOS

3 SERIES

10 A 12 REPS.

ABDOMINALES

4 SERIES

8 A 15 REPS.

CUERPO INFERIOR B:

NOTAS: (Inferidas del video de Gero)
-

Realizar un calentamiento adecuado es la regla de oro ante toda rutina.
Si buscas definición con este plan de entrenamiento realiza menos series pero la misma intensidad/peso para no perder musculatura.
Los descansos son en promedio de 2-3 minutos por…...

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