Rutina de gimnasio de como subir masa muscular

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B.L.E.N.D. WEIGHT-TRAINING INGREDIENTS

>> Super-intense training sessions include pre-exhaustion, tri-sets, drop sets and other shockers to keep your muscles guessing and growing.
>> Training volume starts high and climbs from there. Reps are particularly high, causing greater blood flow and hence a pump to the working muscles. Not only will this make you appear bigger during the workout, butit initiates long-term growth afterward.
>> Each muscle gets a full week to recover.
>> Workouts begin and end with isolation exercises.
>> Rest should be no fewer than 60 and no more than 90 seconds between sets.

MONDAY (CHEST + ABS)
| |Week 1 |Week 2 |Week 3 |Week 4 |
|Exercise |Sets/Reps|Sets/Reps |Sets/Reps |Sets/Reps |
|Superset: | | | | |
|Cable Crossover |3/8-10 |4/10-12 |5/12-15 |6/15-20 |
|Dumbbell Bench Press |3/8-10 |4/10-12 |5/12-15 |6/15-20 |
|Incline Dumbbell Bench Press|3/8-10* |4/10-12* |5/12-15* |6/15-20* |
|Incline Dumbbell Flye |3/8-10^ |4/10-12^ |5/12-15^ |6/15-20^ |
|Superset: | | | | |
|Hanging Leg Raise |3/12-15 |4/12-15 |5/12-15 |6/12-15 |
|Crunch|3/15-25 |4/15-25 |5/15-25 |6/15-25 |

*Make the last set a drop set by reducing the weight 25% and continuing to failure.
^Run the rack: Do your sets without a break. Dropping to lighter dumbbells each time allows for the same number of reps on each set.

B.L.E.N.D. CARDIO INGREDIENTS

Find a 5-10-pound medicine ball, or if you don't have one ofthose rolling around your house, substitute a full 5-pound bag of flour sealed with heavy mailing tape or duct tape.

>> Week 1

Do the following cycle three times:
20 clean-and-press throws
20 jumping jacks
20 overhead squats
2 minutes running in place with high knees holding resistance at chest height
20 overhead lunges (10 per side)
20 mountain climbers

>> Week 2

Add 10 reps toeach exercise and 1 minute to running in place

>> Week 3

Do the cycle from Week 2 four times

>> Week 4

Add 10 more reps to each exercise and 1 more minute to running in place with high knees

Tuesday (Quads, hamstrings + calves)

| |Week 1 |Week 2 |Week 3 |Week 4 |
|Exercise|Sets/Reps |Sets/Reps |Sets/Reps |Sets/Reps |
|Superset: | | | | |
|Leg Extension |3/8-10 |4/10-12 |5/12-15 |6/15-20 |
|Cable Romanian Deadlift |3/8-10 |4/10-12 |5/12-15 |6/15-20 |
|Barbell Squat|3/8-10 |4/10-12 |5/12-15 |6/15-20 |
|Unilateral Leg Press |3/8-10* |4/10-12* |5/12-15* |6/15-20* |
|Superset: | | | | |
|Leg Extension |3/12-15 |4/15-20 |5/20-25 |6/25-30 |
|Leg Curl|3/12-15 |4/15-20 |5/20-25 |6/25-30 |
|Superset: | | | | |
|Seated Calf Raise |3/12-15 |4/15-20 |5/20-25 |6/25-30 |
|Leg-Press Machine Calf Raise |3/12-15 |4/15-20 |5/20-25 |6/25-30 |...
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