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  • Rutina 2

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    JAVIER ALEJANDRO DONOSO FUENTES
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    This document contains a weekly workout routine split into different days focusing on different muscle groups. The routine includes exercises like curls, triceps extensions, squats, lunges, deadlifts, planks, and crunches. Rest periods of 1-2 minutes are recommended between exercises, with shorter 30 second rests for ab exercises. The legs and glutes routine is repeated on Mondays, Wednesdays and Fridays.

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    Rutina full body

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    This document contains a weekly workout routine split into different days focusing on different muscle groups. The routine includes exercises like curls, triceps extensions, squats, lunges, deadlifts, planks, and crunches. Rest periods of 1-2 minutes are recommended between exercises, with shorter 30 second rests for ab exercises. The legs and glutes routine is repeated on Mondays, Wednesdays and Fridays.

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    © All Rights Reserved
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    3 views2 pages

    Rutina 2

    Uploaded by

    JAVIER ALEJANDRO DONOSO FUENTES
    This document contains a weekly workout routine split into different days focusing on different muscle groups. The routine includes exercises like curls, triceps extensions, squats, lunges, deadlifts, planks, and crunches. Rest periods of 1-2 minutes are recommended between exercises, with shorter 30 second rests for ab exercises. The legs and glutes routine is repeated on Mondays, Wednesdays and Fridays.

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    © All Rights Reserved
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    of 2

    19/02/2021

    RUTINA El descanso debe ser de 1 a


    2min.
    LUNES
    ABDOMINALES
    BÍCEPS
    Plancha 2x1min
    1. CURL MARTILLO 4X12
    Crunch 5x25
    2. CURL AGARRE SUPINACIÓN 4X12
    Crunch cortitas 5 min
    3. CURL AGARRE PRONO 4X12
    PANTORRILAS
    TRÍCEPS
    100 elevaciones de talones
    1. ELEVACIÓN CON MANCUERNA 4:20 (seguidas)
    2. FONDOS 3X15 El descanso en los ABS son
    MARTES de max 30 segundos
    PIERNAS
    1. SENTADILLAS SUMO 3X15
    2. SENTADILLAS NORMALES 3X15
    3. PESO MUERTO 3X15
    4. ESTOCADAS 4X12 (EN CADA PIERNA)
    GLÚTEOS
    1. ELEVACIÓN PÉLVICA 4X20
    2. ELEVACIONES LATERALES 4X20
    MIÉRCOLES
    ESPALDA
    1. REMO SUPINO 3X15
    2. REMO PRONO 3X15
    3. REMO UN BRAZO 3X12 EN AMBOS BRAZOS
    4. PULL OVER 3X15
    HOMBROS
    1. PRESS HOMBRO CON MANCUERNAS 3X12
    2. ELEVACIONES LATERALES 3X12
    3. ELEVACIONES POSTERIORES 3X15
    4. ELEVACIONES TRAPECIO (EL “NOSE”) 3X15
    JUEVES
    PECTORALES
    1. PRESS DE BANCA CON MANCUERNAS 4X12
    2. APERTURAS 4X12
    3. PRESS MILITAR CON BARRA 4X12
    4. PRESS DE BANCA CON GIRO 4X12
    VIERNES
    PIERNAS
    5. SENTADILLAS SUMO 3X15
    6. SENTADILLAS NORMALES 3X15
    7. PESO MUERTO 3X15
    8. ESTOCADAS 4X12 (EN CADA PIERNA)
    GLÚTEOS
    3. ELEVACIÓN PÉLVICA 4X20
    4. ELEVACIONES LATERALES 4X20

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