Malemodelfrasser
Fitness lover
Hola, quisera sus opiniones sobre esta rutina que diseñe, mi idea es ganar volumen en los hombros y brazos mediante un ciclado de carbohidratos, quiero opiniones acabo de terminar una especializacion de espalda y la vdd no se si hacer HSS 100 de hombro pues no la veo adecuada por mi tipo de fibras musculares, por eso diseñe esta haber que les parece OPINIONES Y COMENTARIOS QUE APORTEN AL DISEÑO porfavor nada de basura los porcentajes se refiere a la fuerza según mi 1RM
Monday: Chest/Calves/HIIT
Super Set:
Incline Bench: 4 sets of 8, 8, 8, drop set 6, failure 75%
Incline Fly’s: 4 sets of 8, 8, 7,6
Single Set:
Cable Cross Overs: 2 sets of 15, 10 60%
Super Set:
Dumbbell Flat Bench: 4 sets of 10, 8, 8, 6 75%
Dips: 4 sets to failure
Super Set:
Incline Bench Machine: 3 sets of 10 65%
Pushups: 3 sets, failure
Single Sets:
Standing Calf Raises: 4 sets of 15
Donkey Calf Raises: 4 sets of 15
Seated Calf Raises: 4 sets of 15
Tuesday: Back/Abs
Single Set:
Deadlifts: 5 sets of 5 80%
Super Set:
Bent Over Rows: 4 sets of 8,8,7,7 75%
Chainsaws: 4 sets of 8,8,7,7
Super Set:
T-Bar Rows: 4 sets of 8,8 8, drop set 8, 7 75%
Wide Grip Pull Ups: 4 sets, failure
Super Set:
Seated Rows: 3 sets of 10, 8, 8 65%
Wide Grip Lat Pull Downs: 3 sets of 10, 8, 8
Single Set:
Good Mornings: 2 sets of 12 60%
Single Set:
Various ab exercises for 10 minutes (Crunches, Hanging Leg Raises)
Wednesday: Legs/Calves/Cardio
Single Set:
Squats: 5 sets 5-6 80%
Super Set:
Front squat: 4 sets 8,8,drop set8,7 75%
Hack Squat: 4 sets 8, 8, drop set 8, 7
Single Set:
Leg Press: 4 sets of 8, 8, 7,6 75%
Super Set:
Quad Extensions: 3 sets of 10, 8, 8 65%
Lying Leg Curls: 3 sets of 10, 8, 8
Single Sets:
Standing Calf Raises: 4 sets of 15
Donkey Calf Raises: 4 sets of 15
Seated Calf Raises: 4 sets of 15
Friday: Shoulders/Abs
Tri-Set:
Dumbbell Shoulder Press: 4 sets of 10, 9, 8, 8 80%
Alt. Front Lateral Raises: 4 sets of 10, 9, 8, 8
Side Lateral Raises: 4 sets of 10, 9, 8, 8
Super Set:
Arnold Press: 3 sets of 10, 8, 8 70%
Cable Upright Rows: 3 sets of 10,8,8
Super Set:
Bent Over Lateral Raise: 3 sets of 12 60%
Upright Rows: 3 sets of 12-15
Single Set:
Shrugs: 4 sets of 10 70%
Single Set:
Various ab exercises for 10 minutes (Crunches, Hanging Leg Raises)
Saturday: Arms/Calves
Super Set:
Barbell Curls: 4 sets of 10, 10, 8, drop set 8, 8 70%
Incline Bench Skull Crushers: 4 sets of 11, 10, 8, drops set 8,8
Super Set:
Machine Curls: 4 sets of 8-10 70%
Pushdowns: 4 sets of 8-10
Super Set:
Incline Curls: 4 sets of 8-10 70%
Kickbacks: 4 sets of 10-12
Super Set:
Concentration Curls: 4 sets of 8-10 70%
One Arm Extensions: 4 sets of 10-11 70%
Single Sets:
Standing Calf Raises: 4 sets of 15
Donkey Calf Raises: 4 sets of 15
Seated Calf Raises: 4 sets of 15
Sunday: Off
Rest
Monday: Chest/Calves/HIIT
Super Set:
Incline Bench: 4 sets of 8, 8, 8, drop set 6, failure 75%
Incline Fly’s: 4 sets of 8, 8, 7,6
Single Set:
Cable Cross Overs: 2 sets of 15, 10 60%
Super Set:
Dumbbell Flat Bench: 4 sets of 10, 8, 8, 6 75%
Dips: 4 sets to failure
Super Set:
Incline Bench Machine: 3 sets of 10 65%
Pushups: 3 sets, failure
Single Sets:
Standing Calf Raises: 4 sets of 15
Donkey Calf Raises: 4 sets of 15
Seated Calf Raises: 4 sets of 15
Tuesday: Back/Abs
Single Set:
Deadlifts: 5 sets of 5 80%
Super Set:
Bent Over Rows: 4 sets of 8,8,7,7 75%
Chainsaws: 4 sets of 8,8,7,7
Super Set:
T-Bar Rows: 4 sets of 8,8 8, drop set 8, 7 75%
Wide Grip Pull Ups: 4 sets, failure
Super Set:
Seated Rows: 3 sets of 10, 8, 8 65%
Wide Grip Lat Pull Downs: 3 sets of 10, 8, 8
Single Set:
Good Mornings: 2 sets of 12 60%
Single Set:
Various ab exercises for 10 minutes (Crunches, Hanging Leg Raises)
Wednesday: Legs/Calves/Cardio
Single Set:
Squats: 5 sets 5-6 80%
Super Set:
Front squat: 4 sets 8,8,drop set8,7 75%
Hack Squat: 4 sets 8, 8, drop set 8, 7
Single Set:
Leg Press: 4 sets of 8, 8, 7,6 75%
Super Set:
Quad Extensions: 3 sets of 10, 8, 8 65%
Lying Leg Curls: 3 sets of 10, 8, 8
Single Sets:
Standing Calf Raises: 4 sets of 15
Donkey Calf Raises: 4 sets of 15
Seated Calf Raises: 4 sets of 15
Friday: Shoulders/Abs
Tri-Set:
Dumbbell Shoulder Press: 4 sets of 10, 9, 8, 8 80%
Alt. Front Lateral Raises: 4 sets of 10, 9, 8, 8
Side Lateral Raises: 4 sets of 10, 9, 8, 8
Super Set:
Arnold Press: 3 sets of 10, 8, 8 70%
Cable Upright Rows: 3 sets of 10,8,8
Super Set:
Bent Over Lateral Raise: 3 sets of 12 60%
Upright Rows: 3 sets of 12-15
Single Set:
Shrugs: 4 sets of 10 70%
Single Set:
Various ab exercises for 10 minutes (Crunches, Hanging Leg Raises)
Saturday: Arms/Calves
Super Set:
Barbell Curls: 4 sets of 10, 10, 8, drop set 8, 8 70%
Incline Bench Skull Crushers: 4 sets of 11, 10, 8, drops set 8,8
Super Set:
Machine Curls: 4 sets of 8-10 70%
Pushdowns: 4 sets of 8-10
Super Set:
Incline Curls: 4 sets of 8-10 70%
Kickbacks: 4 sets of 10-12
Super Set:
Concentration Curls: 4 sets of 8-10 70%
One Arm Extensions: 4 sets of 10-11 70%
Single Sets:
Standing Calf Raises: 4 sets of 15
Donkey Calf Raises: 4 sets of 15
Seated Calf Raises: 4 sets of 15
Sunday: Off
Rest