RUTINA 5 DIAS PUSH/PULL LEG

I LEG DAY 1 (QUADRICEPS/HAMSTRINGS/CALFS/GLUTES)

II PUSH DAY (CHEST/SHOULDERS/TRICEPS)

III PULL DAY (BACK, BICEPS)

IV LEG DAY 2 (QUADRICEPS/HAMSTRINGS/GLUTES)

V FULL UPPER BODY

Notas:

1. POR CADA NÚMERO DE EJERCICIO DE LA RUTINA PUEDES ESCOGER QUE EJERCICIO HACER ENTRE LAS OPCIONES QUE
APARECEN.
2. TODOS LOS EJERCICIOS TIENEN LINK DEL VIDEO EN YOUTUBE CON EXPLICACION
3. TIEMPO DE DESCANSO ENTRE SERIES 1-2 MINUTOS CON EXCEPCION DE LOS EJERCICIOS QUE INDICAN 30 SEGUNDOS.
4. PUEDES AGREGAR ABDOMINALES AL FINAL DE LAS RUTINAS (3 A 5 DIAS SEGÚN TU TIEMPO) DE 8-12 SERIES.
5. UTILIZAR PESO MODERADO, TRATAR DE IR AUMENTANDO PESO EN CADA EJERCICIO SEMANALMENTE.
I LOWER BODY DAY I
1. SQUAT o SMITH MACHINE SQUAT 4 SERIES 10-12 reps

A B

2. ROMANIAN DEADLIFT O DUMBBELL ROMANIAN DEADLIFT 4 SERIES 8-10 REPS

A B
3. LEG PRESS O HACK SQUAT 4 SERIES 10-12 REPS

A B
4. LEG EXTENSIONS: 3-4 SERIES 10-12 REPS
5. LEG CURLS 3-4 SERIES 10-12 REPS

6. CALF MACHINES 4 SERIES 10-12 REPS

II PUSH DAY
1. BARBELL BENCH PRESS O DUMBBELL BENCH PRESS 4 SERIES 10 REPS

A B

2. INCLINED BARBELL BENCH PRESS O INCLINE DUMBBELL BENCH PRESS O

HAMMER STRENGHT MACHINE 4 SERIES 10-12 REPS

A B C
3. DUMBBELL FLYES O CHEST FLY MACHINE O CABLE CROSSOVER 4 SERIES 12-
14 REPS

A B C
4. DUMBBELL PRESS O SEATED MILITARY PRESS O OVERHEAD PRESS MACHINE 4
SERIES 10-12 REPS

A B C

5. DUMBBELL LATERAL RISES 3 SERIES 10-12 REPS

6. STANDING DUMBBELL TRICEPS EXTENSION O SKULL CRUSHER 3 SERIES 8-10

REPS

A B
7. TRICEPS PUSHDOWN 6-8 SERIES 10-12 REPS (30 SEG DESCANSO ENTRE
SERIES)
III PULL DAY
1. WIDE GRIP LAT PULLDOWN 4 SERIES 10 REPS

2. REVERSE LAT PULL DOWN O STANDING PULLDOWN: 4 SERIES 10 REPS

A B
3. SEATED CABLE ROW O HAMMER ROW 4 SERIES 10 REPS

A B
4. DUMBBELL ROW O TBAR-BAR ROW 3 SERIES 10 REPS

A B
5. BARBELL CURLS O CONCENTRATION CURLS 4 SERIES 8-10 REPS

A B
6. ARM CURLS O DUMBBELL CURLS 8 SERIES 10-12 REPS 30 SEGUNDOS DE
DESCANSO

A B
IV LEG DAY 2
1. SQUAT o SMITH MACHINE SQUAT 3 SERIES 10-12 reps

A B

2. ROMANIAN DEADLIFT O DUMBBELL ROMANIAN DEADLIFT 3 SERIES 8-10 REPS

A B
3. LEG PRESS O WALKING LUNGES 4 SERIES 10-12 REPS

A B
4. HIP THRUST BARBELL O DUMBBELL HIP THRUST 4 SERIES 10-12 (PESO
MODERADO, USAR PROTECTOR BARRA PARA NO GOLPEARSE LAS PIERNAS)

A B

5. PLIE DUMBBELL SQUAT 3-6 SERIES 10-12 REPS

V . UPPER BODY DAY 2
1. BARBELL BENCH PRESS O DUMBBELL BENCH PRESS 3 SERIES 10 REPS

A B

2. INCLINED BARBELL BENCH PRESS O INCLINE DUMBBELL BENCH PRESS O

HAMMER STRENGHT MACHINE 3 SERIES 10-12 REPS

3. REVERSE LAT PULL DOWN O STANDING PULLDOWN: 3 SERIES 10 REPS

A B
4. SEATED CABLE ROW O HAMMER ROW 3 SERIES 10 REPS

5. DUMBBELL PRESS O SEATED MILITARY PRESS O OVERHEAD PRESS MACHINE 3

SERIES 10-12 REPS

A B C

6. TRICEPS PUSHDOWN 6 SERIES 10-12 REPS (30 SEG DESCANSO ENTRE SERIES)
1. ARM CURLS O DUMBBELL CURLS 8 SERIES 10-12 REPS 30 SEGUNDOS DE
DESCANSO