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Rutina de Ejercicio Semanal Completa

The document outlines a 6 day workout program that focuses on different body parts each day. Day 1 works legs, day 2 works back, day 3 focuses on shoulders, day 4 targets biceps and triceps, day 5 works the chest, and day 6 works the abdomen. Each day includes a 30 minute run and a series of 3-4 exercises performed in 3-4 sets of 10-25 repetitions to work the targeted muscle groups.

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Henry Burke
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44 views5 pages

Rutina de Ejercicio Semanal Completa

The document outlines a 6 day workout program that focuses on different body parts each day. Day 1 works legs, day 2 works back, day 3 focuses on shoulders, day 4 targets biceps and triceps, day 5 works the chest, and day 6 works the abdomen. Each day includes a 30 minute run and a series of 3-4 exercises performed in 3-4 sets of 10-25 repetitions to work the targeted muscle groups.

Uploaded by

Henry Burke
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

DIA 1 PIERNA

CORRER 30MIN

PRESION PIERNA CAMINAR BARRAS PESAS LUNGE

4 SERIES, 25 REP 4 SERIES, 25 REP

EXTENSIONES DE PIERNA SENTADILLAS

3 SERIES, 20 REP 4 SERIES, 12 REP

HACK SQUAT PESO MUERTO RUMANO

4 SERIES , 12 REP

4 SERIES, 12 REP, DOS PIERNAS Y DE A UNA PIERNA

FLEXION DE PIERNAS SENTADO ABDUCTOR DEL MUSCULO

3 SERIES, 20 REP 4 SERIES, 12 REP

DIA 2 – ESPALDA

CORRER – 30 MIN

ANCHO GRIP LAP PULLDOWN DOBLADO SOBRE EL BARBEL FILLA

4 SERIES, 12 REP 4 SERIES, 12 REP

UNO-BRAZO DUMBELL FILA BARBELL PESO MUERTO

4 SERIES, 12 REP 3 SERIES , 10 REP


DOMINADAS MANCUERNA ENCOGIMIENTO DE HOMBROS

3 SERIES, AL FRACASO 4 SERIES, 12 REP

SEATED CABLE ROWS HIPEREXTENSIONES

4 SERIES, 12 REP 4 SERIES, 12 REP

DIA 3 – HOMBROS

CORRER – 30 MIN

PRESS HOMBRO PRESS MILITAR DE PIE

4 SERIES, 12 REP 4 SERIES, 12 REP

ELEVAR DELANTE AUMENTO LATERAL SIDE

4 SERIES, 12 REP 4 SERIES, 12 REP

REVERSE FLYES ELEVADO SENTADO ENCORVADO

4 SERIES, 12 REP 4 SERIES, 12 REP

DIA 4 – BRAZOS

CORRER - 30 MIN

CURL BICEPS RIZOS DE MARTILLO

4 SERIES , 15 REP 4 SERIES , 15 REP


PREDICADOR TRICEPS PUSHDOWN

4 SERIES , AL FRACASO 4 SERIES , 15 REP

FONDOS COLGAR PIERNAS

4 SERIES , 12 REP 4 SERIES , 2O REP

CRUNCH CUERDA RUSSIAN TWIST

4 SERIES , 20 REP 4 SERIES , 20 REP

DIA 5 – PECHO

CORRER – 30 MIN

PRESS DE BANCA INCLINE DUMBELL PRESS

4 SERIES, 12 REP 4 SERIES , 12 REP

DUMBELL BENCH PRESS DE PECHO

4 SERIES , 12 REP 4 SERIES , 12 REP

MARTILLO RIZOS PUSHUPS

4 SERIES , 12 REP 4 SERIES , 12 REP


DIA 6 – ABDOMEN

BOTTOMS UP COCOUPS

4 SERIES , 12 REP 4 SERIES , 12 REP

LEVANTAR PIERNAS ACOSTADO PLANCHA 60 SEGUNDOS

LEVANTAR PIERNAS AL LOS LADOS

ELBOW TO KNEW SPELL CASTER

4 SERIES , 12 REP 4 SERIES , 12 REP

MAQUINA DE ABOMINALES

2 SERIES , AL FRACASO

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