Rutina Ejercicios Sean Harley
Páginas: 2 (262 palabras)
Publicado: 16 de enero de 2013
A Sean Harley
Routine
WORKOUTS
a dayk *5 ee w ine t rou
Monday
Chest/calves Bench 12-10-8-8 Dumbbell incline with a twist 3 sets x 10reps Cable Fly ---low pulley 2x10, medium pulley 2x10, high pulley 2x10 Flat Dumbbell Press/Fly 3x10 High rep Calf day = standing calf raise 4x100seated calf raise 3x50 (usually done during rest intervals of chest lifts)
Tuesday
Back Neutral Grip pullups 3 sets to failure Half Deads 4x8Seated Row 3x10 2 pulley Lat pulldown pronated to neutral grip 3x10 Dumbbell Row run-the-rack 3x40 dropping to a lighter dumbbell every 10 reps (so 4sets of 10 on one side with no rest before switching to the other side)
Wednesday
Legs Squat 10-10-8-6 Leg Press (Cybex Squat press) 4x10 RomanianDeadlift 10-10-8-8 Superset Leg extensions and leg curls, 3x10 of each
Thursday
Shoulders / calves Dumbbell shoulder press 4x10 Cable uprightrow 3 x 10 cable rear delt reverse fly 3 x10 Dumbbell lateral raise 3x10 Dumbbell front raise 3 x 10 Heavy calf day 10 sets of 10 on standing raiseand 4 sets of 10 on seated
Arms
Friday
Closegrip bench 3x10 superset with seated incline dumbbell curls 3 x 10 Rope pushdown 3 x10 supersetwith 2 pulley cable curls facing away from the machine 3x10
Rope overhead extension 3x10 superset with Hammer curls 3x10 Dumbbell preacher curls3x10 followed immediately on the same arm with standing dumbbell curl for 3x10 Dips 3x failure
Saturday
REST DAY
Sunday
REST DAY
Routine
WORKOUTS
a dayk *5 ee w ine t rou
Monday
Chest/calves Bench 12-10-8-8 Dumbbell incline with a twist 3 sets x 10reps Cable Fly ---low pulley 2x10, medium pulley 2x10, high pulley 2x10 Flat Dumbbell Press/Fly 3x10 High rep Calf day = standing calf raise 4x100seated calf raise 3x50 (usually done during rest intervals of chest lifts)
Tuesday
Back Neutral Grip pullups 3 sets to failure Half Deads 4x8Seated Row 3x10 2 pulley Lat pulldown pronated to neutral grip 3x10 Dumbbell Row run-the-rack 3x40 dropping to a lighter dumbbell every 10 reps (so 4sets of 10 on one side with no rest before switching to the other side)
Wednesday
Legs Squat 10-10-8-6 Leg Press (Cybex Squat press) 4x10 RomanianDeadlift 10-10-8-8 Superset Leg extensions and leg curls, 3x10 of each
Thursday
Shoulders / calves Dumbbell shoulder press 4x10 Cable uprightrow 3 x 10 cable rear delt reverse fly 3 x10 Dumbbell lateral raise 3x10 Dumbbell front raise 3 x 10 Heavy calf day 10 sets of 10 on standing raiseand 4 sets of 10 on seated
Arms
Friday
Closegrip bench 3x10 superset with seated incline dumbbell curls 3 x 10 Rope pushdown 3 x10 supersetwith 2 pulley cable curls facing away from the machine 3x10
Rope overhead extension 3x10 superset with Hammer curls 3x10 Dumbbell preacher curls3x10 followed immediately on the same arm with standing dumbbell curl for 3x10 Dips 3x failure
Saturday
REST DAY
Sunday
REST DAY
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