Rutina para 5 días

Ideal for toning the whole body without spending hours in the gym

Before starting work bodybuilding heating of cardio will be held for 20′ o 30′

 

Monday: TPectoral ork

  • Dumbbell Bench Press 3×12-15
  • Incline Dumbbell Press 3×12-15
  • Opening with pulleys 3×12-15

 

Tuesday: Work back and trapezes

  • Dumbbell Shrug 3×15-20
  • Pulley to pectoral 3×12-15
  • seated Row 3×12-15
  • hyperextensions 4×25

 

Wednesday: Footwork

  • Lying leg curls 3×12-15
  • Leg Press 3-4×12-15
  • squats 3-4×1215
  • Lift heels 4×20

 

Thursday: Shoulder work

  • Shoulder Press 3×12-15
  • Remo sheave 3×12-15
  • Elevancion side 3×12-15
  • Front elevation 3×12-15
  • Elevancion lateral leaning forward 3×12-15

 

Friday: Armwork

  • Curls alternate dumbbell 3×12-15
  • Barbell Curls 3×12-15
  • Curls hammer type 3×12-15
  • French Press 3×12-15

 

 

 

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