Malemodelfrasser
Fitness lover
Hola,
encontre esta rutina echa por Layne norton, se basa es el desarrollo de la fuerza y al tiempo hacer hipertrofia.
quisiera saber si es la indicada para mis fines que son:
*volumen en biceps, tricpes y hombros. ya que son los musculos que tengo mas retrasados
la rutina es la sgte.
Day 1: Dia de fuerza tren superior
Remo espalda con barra.
3 sets of 3-5 reps
Dominadas con peso
2 sets of 6-10 reps
dominadas en smith
2 sets of 6-10 reps
press plano con mancuernas
3 sets of 3-5 reps
fondos triceps con peso
2 sets of 6-10 reps
press de hombros con mancuernas
3 sets of 6-10 reps
curl de pie con Z
3 sets of 6-10 reps
Rompe craneos
3 sets of 6-10 reps
Day 2: Dia de fuerza tren inferior
Pressing Power Movement: Sentadillas
3 sets of 3-5 reps
Assistance pressing movement: sentadillas en hacka
2 sets of 6-10 reps
Assistance extension movement: Leg extensions
2 sets of 6-10 reps
Assistance pulling movement: peso muerto
3 sets of 5-8 reps
Assistance pulling/curling movement: leg curls
2 sets of 6-10 reps
Auxiliary calf movement: gemelos de pie
3 sets of 6-10 reps
Auxiliary calf movement: gemelos sentado
2 sets of 6-10 reps
Day 3: Descanso
Day 4: Espalda hombro hipertrofia
Pulling Power Exercise speed work: Remo con barra
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pulling movement: Dominadas con peso
3 sets of 8-12 reps
Hypertrophy pulling movement: Remo con polea
3 sets of 8-12 reps
Hypertrophy pulling movement: Remo con mancuerna
2 sets of 12-15 reps
Hypertrophy pulling movement: Halones al pecho con agarre cerrado
2 sets of 15-20 reps
Hypertrophy shoulder movement: press de hombro con mancuerna
3 sets of 8-12 reps
Hypertrophy shoulder movement: Remo de hombro con barra
2 sets of 12-15 reps
Hypertrophy shoulder movement: Vuelos laterales mancuerna
3 sets of 12-20 reps
Day 5: pierna hipertrofia
Lower Body Power Exercise speed work: Sentadillas
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pressing movement: Sentadillas en Hacka
3 sets of 8-12 reps
Hypertrophy pressing movement: prensa
2 sets of 12-15 reps
Hypertrophy extension movement: Leg extensions
3 sets of 15-20 reps
Hypertrophy pulling movement: Peso muerto
3 sets of 8-12 reps
Hypertrophy curling movement: leg curl 1 pierna
2 sets of 12-15 reps
Hypertrophy curling movement: leg curl
2 sets of 15-20 reps
Hypertrophy calf movement: gemelos de pie
4 sets of 10-15 reps
Hypertrophy calf movement: gemelos sentado
3 sets of 15-20 reps
Day 6: Pecho, biceps y triceps
Pressing Power Exercise speed work: Press plano con mancuernas
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pressing movement: press inclinado mancuernas
3 sets of 8-12 reps
Hypertrophy pressing movement: Hammer strength press
3 sets of 12-15 reps
Hypertrophy fly movement: press inclinado con polea
2 sets of 15-20 reps
Hypertrophy curling exercise: curl con Z
3 sets of 8-12 reps
Hypertrophy curling exercise: Concentradas
2 sets of 12-15 reps
Hypertrophy curling exercise: Spider curls
2 sets of 15-20 reps
Hypertrophy extension exercise: press frances con Z
3 sets of 8-12 reps
Hypertrophy extension exercise: Push-Down
2 sets of 12-15 reps
Hypertrophy extension exercise: patada con polea
2 sets of 15-20 reps
Day 7: Rest
encontre esta rutina echa por Layne norton, se basa es el desarrollo de la fuerza y al tiempo hacer hipertrofia.
quisiera saber si es la indicada para mis fines que son:
*volumen en biceps, tricpes y hombros. ya que son los musculos que tengo mas retrasados
la rutina es la sgte.
Day 1: Dia de fuerza tren superior
Remo espalda con barra.
3 sets of 3-5 reps
Dominadas con peso
2 sets of 6-10 reps
dominadas en smith
2 sets of 6-10 reps
press plano con mancuernas
3 sets of 3-5 reps
fondos triceps con peso
2 sets of 6-10 reps
press de hombros con mancuernas
3 sets of 6-10 reps
curl de pie con Z
3 sets of 6-10 reps
Rompe craneos
3 sets of 6-10 reps
Day 2: Dia de fuerza tren inferior
Pressing Power Movement: Sentadillas
3 sets of 3-5 reps
Assistance pressing movement: sentadillas en hacka
2 sets of 6-10 reps
Assistance extension movement: Leg extensions
2 sets of 6-10 reps
Assistance pulling movement: peso muerto
3 sets of 5-8 reps
Assistance pulling/curling movement: leg curls
2 sets of 6-10 reps
Auxiliary calf movement: gemelos de pie
3 sets of 6-10 reps
Auxiliary calf movement: gemelos sentado
2 sets of 6-10 reps
Day 3: Descanso
Day 4: Espalda hombro hipertrofia
Pulling Power Exercise speed work: Remo con barra
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pulling movement: Dominadas con peso
3 sets of 8-12 reps
Hypertrophy pulling movement: Remo con polea
3 sets of 8-12 reps
Hypertrophy pulling movement: Remo con mancuerna
2 sets of 12-15 reps
Hypertrophy pulling movement: Halones al pecho con agarre cerrado
2 sets of 15-20 reps
Hypertrophy shoulder movement: press de hombro con mancuerna
3 sets of 8-12 reps
Hypertrophy shoulder movement: Remo de hombro con barra
2 sets of 12-15 reps
Hypertrophy shoulder movement: Vuelos laterales mancuerna
3 sets of 12-20 reps
Day 5: pierna hipertrofia
Lower Body Power Exercise speed work: Sentadillas
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pressing movement: Sentadillas en Hacka
3 sets of 8-12 reps
Hypertrophy pressing movement: prensa
2 sets of 12-15 reps
Hypertrophy extension movement: Leg extensions
3 sets of 15-20 reps
Hypertrophy pulling movement: Peso muerto
3 sets of 8-12 reps
Hypertrophy curling movement: leg curl 1 pierna
2 sets of 12-15 reps
Hypertrophy curling movement: leg curl
2 sets of 15-20 reps
Hypertrophy calf movement: gemelos de pie
4 sets of 10-15 reps
Hypertrophy calf movement: gemelos sentado
3 sets of 15-20 reps
Day 6: Pecho, biceps y triceps
Pressing Power Exercise speed work: Press plano con mancuernas
6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pressing movement: press inclinado mancuernas
3 sets of 8-12 reps
Hypertrophy pressing movement: Hammer strength press
3 sets of 12-15 reps
Hypertrophy fly movement: press inclinado con polea
2 sets of 15-20 reps
Hypertrophy curling exercise: curl con Z
3 sets of 8-12 reps
Hypertrophy curling exercise: Concentradas
2 sets of 12-15 reps
Hypertrophy curling exercise: Spider curls
2 sets of 15-20 reps
Hypertrophy extension exercise: press frances con Z
3 sets of 8-12 reps
Hypertrophy extension exercise: Push-Down
2 sets of 12-15 reps
Hypertrophy extension exercise: patada con polea
2 sets of 15-20 reps
Day 7: Rest
