Superhero Training Routine
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ScribdTranslationsSuperhero Training Routine
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ScribdTranslationsSUPERHERO TRAINING ROUTINE – PART 1
The routine lasts a total of 12 weeks and is divided into three different phases (4 weeks each), we leave you today.
the first part of superhero training and in the coming weeks you will have the following phases in new
articles.
SUPERHERO TRAINING PHASE 1: WEEKS 1, 2, 3, AND 4
Monday: Shoulders / Trapezius
A: Seated Dumbbell Press. 4×6-8
Chin up. 3×10-12
B2: Elevaciones laterales sentado. 3×10-12
C: Press Arnold. 3×8-10
D: Lateral raises. 1×100 (resting if necessary)
E: Power shrinks with bar. 5×5
Tuesday: Quadriceps / Hamstrings / Biceps / Triceps
A1: Squats. 1×15, 1×12, 1×8, 1×20
A2: Peso Muerto Rumano. 1×12, 1×10, 1×8, 1×15
B1: Curl con barra. 3×6-8
B2: Declined press with close grip. 3×6-8
C1: Curl preacher. 3×10-12
C2: Decline dumbbell extensions. 3×10-12
D1: Curl Martillo. 3×12-15
D2: Extensiones de tríceps con cable. 3×12-15
Thursday: Trapezius / Shoulders
A: Bar curls. 4×6-8
B1: Encogimientos detrás de la espalda en maquina Smith (multipower). 3×10-12
B2: Chin up. 3×10-12
C: trapeze on calf machine. 3×8-10
D: Rear deltoids on machine. 1×100
E: Military Press. 5×5
Saturday Chest / Back
Incline bench press. 3×6-8
A2: Remo con barra. 3×6-8
B1: Press de pecho con mancuernas. 3×10-12
B2: Chest pulls. 3×10-12
Decline press. 3×12-15
Seated row. 3×12-15
Abdominal work
Abdominal work is performed after each training day alternating between these two (being 4 days
weekly, the distribution would be A-B-A-B):
Abdominal Training A
A1: Crunch with kneeling cable. 3×12-15
A2: Crunch with machine. 3×6-8
A3 Crunch on the Swiss ball. 3x max.
Abdominal Training B
A1: Eagle sit-up. 3 x max
A2: Russian Twists on Roman Chair. 3×12-15
A3: High Pulley woodchop. 3×12-15
SUPERHERO TRAINING ROUTINE - PART 2
SUPERHERO TRAINING PHASE 2: WEEKS 5, 6, 7, AND 8
Monday: Chest / Biceps
Inclined press. 4×6-8
B1: Incline dumbbell press. 3×10-12
B2: Openings with inclined cable. 3×10-12
C: Low pulley crossover. 3×8-10
Bench press. 1×100 (rest if necessary)
E: Bar curl. 5×5
Tuesday: Quadriceps / Hamstrings
A1: Sentadilla. 1×15, 1×12, 1×8, 1×20
A2: Romanian Deadlift. 1×12, 1×10, 1×8, 1×15
B1: Press. 3×10-12
B2: Femoral curl. 3×10-12
C: Femoral Curl. 1×100
Thursday: Biceps / Upper Chest
A: Barbell curl. 4×6-8
B1: Inverse curl. 3×10-12
B2: Hammer curl. 3×10-12
C: Curl on machine 2/1 (lift with 2 arms, lower in 5 seconds with 1) 3×5-6 per side
D: Curl preacher. 1×100
E: High inclined press with dumbbells. 5×5
Saturday Back / Triceps
A1: Remo con barra. 3×6-8
A2: Inverted row. 3 x max
B1: Dominadas supinas con peso (Chin ups). 3×6-8
B2: Jalones al pecho. 3×10-12
C1: Extensión de tríceps Declinado (barra EZ). 5×6-8
C2: Triceps extension with rope. 5×12-15
Abdominal work
As in the first part, two types of diverse routines are combined, making day A and another day B.
Abdominal Training A
A1: Crunch with kneeling cable 3×12-15
A2: Crunch with machine. 3×6-8
A3: Crunch on a Swiss ball. 3x max
Abdominal Training B
A1: Eagle sit-up. 3 x max
A2: Russian Twists on Roman Chair. 3×12-15
A3: High Pulley woodchop. 3×12-15
SUPERHERO TRAINING ROUTINE - PART 3
SUPERHERO TRAINING PHASE 3: WEEKS 9, 10, 11, AND 12
Lunes: Cuadriceps / Femorales
A: Squats. 1×10, 1×8, 1×6, 1×8, 1×10
B1: Press. 3×10-12
B2: Extensions. 3×10-12
C: Romanian Deadlift. 1×10, 1×8, 1×6, 1×8, 1×10
Tuesday: Shoulder / Back
A1: Remo al mentón. 1×10, 1×8, 1×6, 1×8, 1×10
A2: Seated lateral raises. 4×12-12
B: Lateral raises with cable. 3×15-20 per arm
C1: Remo con barra. 1×10, 1×8, 1×6, 1×8, 1×10
C2: Jalones al pecho. 1×10, 1×8, 1×6, 1×8, 1×10
E: Haney Shrugs. 3×12-15
Thursday: Biceps / Triceps
A1: Curl preacher. 4×8-10
Alternate curl. 4×10-12
A3: Reverse curl with bar. 4×12-15
B1: Close grip bench press. 4×8-10
B2: Extensión de tríceps acostado. 4×10-12
B3: Extensión de tríceps con cuerda. 4×12-15
Saturday: Chest / Shoulder
A1: Press declinado con mancuernas. 3×8-10 A2. Fondos 3x max.
A3: Cable crossover. 3×12-15
B1: Press con mancuernas sentado. 4×8-10
B2: Lateral raises of the foot. 4×10-12
B3: Front Raises. 4×12-15
Abdominal Work
As in the previous phases, we work on the abs after each training day alternating between
A and B.
Abdominal Training A
A1: Crunch with kneeling cable. 3×12-15
A2: Crunch with machine. 3×6-8
A3: Crunch on a Swiss ball. 3x max.
Abdominal training B
A1: Eagle sit-up. 3 x max
A2: Russian twists on Roman chair. 3×12-15
A3: High Pulley woodchop. 3×12-15
