Starting Strenght de Mark Rippetoe
Aunque si te gustan las divisiones torso/pierna puedes probar algo estilo westside for skinny bastards, aqui tienes como funciona el sistema
Monday: Upper Body Max Effort
A. Bench Press Variant 3-5RM
B. Horizontal Row 4 X 5-10
C. Supplemental press 3-4 X 6-10
D. Upper back variant 2-3 X 12-15
E. Weighted Abdominal work 3-4 X 8-15
Wednesday: Lower Body Max Effort
A. Deadlift Variant 3-5RM
B. Squat Variant 3 X 8
C. Weighted Hypers 3 X 8
D. Ghetto GHRs 2 X 8
Friday: Upper Body Repetition Effort
A. Repetition Effort Bench Variant
B. Vertical Pull Variant 4 X 8-12
C. Medial Delt or Trap Variant 3 X 10-15
D. Triceps Supplemental Variant 3-4 X 5-10
E. Curl Variant 3 X 8-10
F. Abdominal circuit training
Monday: Lower Body Max Effort
A. Squat Variant 3-5RM
B. Pull Variant 3 X 8
C. Weighted Hypers 3 X 8
D. Ghetto GHRs 2 X 8
Lift Variations
Bench Press Variants: Thick or regular bar bench press, Floor press, Rack lockout, Board press, Incline bench press, Close grip bench press, Decline bench press
Supplemental Press Variants: Flat, Incline, or Decline Dumbbell or barbell bench press
Row Variants: Chest supported rows (like a T-Bar row), Pendlay Rows, Yates Rows, Seated cable row
Upper Back Variants: Seated rear delt machine,Seated dumbbell “power cleans”, Bent-over cable flyes (single arm), Standing face pulls, Rope pulls to throat, Bent-over dumbbell rear delt flyes, Cable “scarecrows”
Abdominal Variant: Barbell Russian twists, Low-cable pull-ins, Hanging leg raises, Barbell or dumbbell side bends, Weighted Swiss ball crunches, Low pulley Swiss ball crunches (shown below)
Repetition Effort Bench Variant: Flat barbell bench press max reps (w/ 95, 135, 185, or 225LBS); Max reps with a regular pushup, chain suspended pushup, or bar pushup; Bodyweight dips; DB Bench for higher reps
Triceps Supplemental Variant: Dumbbell triceps extension, Dumbbell floor presses, Rope pressdowns, Skull crushers
Vertical Pull Variant: Chin ups, pull ups, add weight to keep rep range, or use pulldown if you can’t get rep range with body weight
Medial Delt or Trap Variant: Dumbbell side press (single arm), Dumbbell shoulder press (seated or standing), Lateral raises (dumbbell or cable), Barbell or dumbbell shrugs, Bradford presses
Curl Variant: Thick bar curls, Preacher curls (EZ bar or straight bar), Regular barbell curls, Hammer curls, Alternate dumbbell curls (standing or seated incline)
Abdominal circuit training: Pick a bunch of different ab exercises
Deadlift Variant: Conventional deadlift, Platform Deadlift, Rack pull, Sumo deadlift
Squat Variant: Wide stance squats, Medium stance squats, Heels together squats, Front squats
Pull Variant: Good Mornings (of any variety), Stiff leg deadlifts, Romanian deadlifts
Link - This URL has been removed!
.puedo quitar el push press y poner un press militar sentado?
