About this plan
You'll train every muscle to improve your current fitness and develop muscle mass in a balanced way. You'll progressively increase the weight you lift while reducing the repetitions, achieving the physique you've always wanted. Ready to transform your body? Press 'DO WORKOUT'!
Mon
Día 1: Espalda, Pecho y Antebrazos
Barbell Bench Press
4 SETS • 12 REPS•Pecho
Fondos de pecho en barras paralelas altas (agarre ancho)
3 SETS • 12 REPS•Pecho, Tríceps
Dumbbell Fly
4 SETS • 8 REPS•Pecho
Cable Bar Lateral Pulldown
3 SETS • 8 REPS•Espalda
Cable Standing Up Straight Crossovers
3 SETS • 8 REPS•Pecho
Barbell Bent Over Row
3 SETS • 8 REPS•Espalda
EZ Barbell Reverse Grip Curl
3 SETS • 10 REPS•Antebrazos, Bíceps, Braquial
Curl de muñecas agarre supino sentado
3 SETS • 12 REPS•Antebrazos
Wed
Día 2: Piernas, Pantorrillas y Abdomen
Barbell Full Squat
5 SETS • 15 REPS•Glúteos, Cuádriceps
Sled 45° Leg Press
4 SETS • 15 REPS•Glúteos, Cuádriceps
Lever-Lying Leg Curl
4 SETS • 8 REPS•Isquiotibiales
Lever Leg Extension
4 SETS • 12 REPS•Cuádriceps
Barbell Deadlift
4 SETS • 12 REPS•Glúteos
Lever Seated Calf Raise plate loaded
4 SETS • 15 REPS•Pantorrillas
Lying Leg Raise
4 SETS • 15 REPS•Abdomen
Fri
Día 3: Hombros, Bíceps, Tríceps y Trapecios
Dumbbell Seated Shoulder Press
4 SETS • 12 REPS•Hombros
Dumbbell Seated Lateral Raise
3 SETS • 8 REPS•Hombros
Dumbbell Standing Alternate Vertical Front Raises
3 SETS • 8 REPS•Hombros
Barbell Curl
3 SETS • 10 REPS•Bíceps
Dumbbell Concentration Curl
3 SETS • 10 REPS•Braquial, Bíceps
Dumbbell One Arm Triceps Extension on bench
3 SETS • 10 REPS•Tríceps
Cable Pushdown with rope attachment
3 SETS • 10 REPS•Tríceps
Barbell Shrug
3 SETS • 10 REPS•Espalda, Trapecios