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About this plan
Summer is coming! And with it, beach days sound more than interesting for these hot days. Improve your summer with this workout that will give you the boost you need to bring your gym gains to light. The exercises selected for this workout will allow you to lose fat while pumping your body to look bigger, and of course with less body fat. Frequently Asked Questions: - Weight: The weight selection will depend on your own individual strength levels. Move weights that allow you to finish the workout but that do involve effort. - Intensity (Drop Set): You will train each set that involves weight in a drop-set, that is, you perform the set and lower the weight performing an additional set, rest and continue with the next drop-set. - Rest: 60 seconds will be enough to do the next set, but you can always modify this value from 'My workouts'. - Workout duration: To maximize your results you can do this workout for 6 to 8 weeks, increasing the weights and lowering the repetitions week by week. This will increase your strength and of course, make you gain more muscle mass. - Cardio: Performing low-intensity cardio sessions for 15 to 30 minutes can stimulate weight loss. And you can do up to 30 minutes on days you don't train at moderate intensity to increase caloric expenditure. COVID-19 Update: Don't worry, the beach days are waiting for you, we will come back stronger than ever. For now, stay and train at home.
Mon
Día 1: Pecho, Bíceps y Abs
Barbell Incline Bench Press
2 SETS • 8 REPS•Pecho
Dumbbell Bench Press
2 SETS • 8 REPS•Pecho
Decline Push Up m
2 SETS • 15 REPS•Pecho
Cable Middle Fly
2 SETS • 8 REPS•Pecho, Bíceps
Dumbbell Straight Arm Pullover
2 SETS • 10 REPS•Pecho
Barbell Preacher Curl
2 SETS • 10 REPS•Antebrazos, Bíceps, Braquial
EZ Barbell Curl
2 SETS • 10 REPS•Bíceps, Braquial, Antebrazos
Dumbbell Hammer Curl
2 SETS • 10 REPS•Antebrazos, Bíceps, Braquial
Lying Leg Raise
1 SETS • 15 REPS•Abdomen
Push-up on knees
1 SETS • 15 REPS•Abdomen
Wheel Rollout
2 SETS • 10 REPS•Abdomen, Oblicuos, Espalda, Hombros
Tue
Día 2: Piernas
Barbell Full Squat
2 SETS • 8 REPS•Glúteos, Cuádriceps
Sled 45° Leg Press
2 SETS • 8 REPS•Glúteos, Cuádriceps
Lever Leg Extension
2 SETS • 10 REPS•Cuádriceps
Barbell Lunge
2 SETS • 10 REPS•Glúteos, Cuádriceps
Lever-Lying Leg Curl
2 SETS • 10 REPS•Isquiotibiales
Lever Seated Hip Abduction
2 SETS • 15 REPS•Glúteos
Dumbbell Straight Leg Deadlift
2 SETS • 10 REPS•Glúteos, Isquiotibiales
Lever Standing Calf Raise
1 SETS • 15 REPS•Pantorrillas
Lever Seated Calf Raise plate loaded
2 SETS • 10 REPS•Pantorrillas
Sled 45° Calf Press
2 SETS • 10 REPS•Pantorrillas
Thu
Día 3: Espalda y Abs
Cable Seated Supine grip Row
2 SETS • 8 REPS•Espalda
Barbell Reverse Grip Bent over Row
2 SETS • 8 REPS•Espalda
Dumbbell Straight Arm Pullover
2 SETS • 8 REPS•Pecho
Lever T bar Row plate loaded
2 SETS • 8 REPS•Espalda
45 degree hyperextension arms in front of chest
1 SETS • 15 REPS•Espalda, Glúteos, Isquiotibiales
Barbell Deadlift
1 SETS • 8 REPS•Glúteos
Tuck Crunch
1 SETS • 15 REPS•Abdomen, Oblicuos
Oblique Crunches Floor
2 SETS • 15 REPS•Oblicuos, Abdomen
Lying Leg Raise
2 SETS • 15 REPS•Abdomen
Fri
Día 4: Hombros, Tríceps, Pantorrillas y Abs
Cable Standing Rear Delt Row with rope
2 SETS • 10 REPS•Hombros
Dumbbell Seated Lateral Raise
2 SETS • 10 REPS•Hombros
Dumbbell Seated Shoulder Press
2 SETS • 8 REPS•Hombros
Barbell Front Raise
2 SETS • 8 REPS•Hombros
Dumbbell Rear Lateral Raise
2 SETS • 10 REPS•Hombros
Dumbbell Shrug
2 SETS • 8 REPS•Trapecios, Espalda
Extensión de tríceps en polea baja con barra (agarre inverso)
1 SETS • 10 REPS•Tríceps, Hombros
Barbell Lying Triceps Extension
2 SETS • 8 REPS•Tríceps
Dumbbell One Arm Triceps Extension on bench
2 SETS • 8 REPS•Tríceps
Barbell Close Grip Bench Press
2 SETS • 8 REPS•Tríceps
Lever Seated Calf Raise plate loaded
2 SETS • 10 REPS•Pantorrillas
Sled Calf Press On Leg Press
1 SETS • 8 REPS•Pantorrillas
Lever Standing Calf Raise
1 SETS • 8 REPS•Pantorrillas