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About this plan
There are certain key anatomical characteristics and attributes that are highly coveted. Having a V-shaped upper body is one of them. To achieve this result, our focus should be on developing the latissimus dorsi with exercises like pull-ups, prioritizing them in our workouts.
Mon
Día 1: Pecho, Espalda y Antebrazos
Barbell Decline Bench Press
3 SETS • 10 REPS•Pecho
Barbell Bench Press
3 SETS • 10 REPS•Pecho
Dumbbell Incline Bench Press
3 SETS • 10 REPS•Pecho
Lever Seated Fly
3 SETS • 10 REPS•Pecho
Dumbbell Straight Arm Pullover
3 SETS • 10 REPS•Pecho
Barbell Bent Over Row
3 SETS • 10 REPS•Espalda
Cable Pulldown pro lat bar
3 SETS • 10 REPS•Espalda
Cable seated row
3 SETS • 10 REPS•Espalda
EZ Barbell Reverse Grip Curl
3 SETS • 15 REPS•Antebrazos, Bíceps, Braquial
Curl de muñecas agarre supino sentado
3 SETS • 15 REPS•Antebrazos
Tue
Día 2: Piernas y pantorrillas
Barbell Full Squat
4 SETS • 15 REPS•Glúteos, Cuádriceps
Sled 45° Leg Press
3 SETS • 10 REPS•Glúteos, Cuádriceps
Lever Leg Extension
3 SETS • 10 REPS•Cuádriceps
Lever-Lying Leg Curl
3 SETS • 10 REPS•Isquiotibiales
Lever Seated Leg Curl
3 SETS • 10 REPS•Isquiotibiales
Lever Hip Thrust
3 SETS • 10 REPS•Glúteos, Isquiotibiales
Dumbbell Single Leg Split Squat
3 SETS • 10 REPS•Glúteos, Cuádriceps
Lever Standing Calf Raise
3 SETS • 15 REPS•Pantorrillas
Lever Seated Calf Raise plate loaded
3 SETS • 15 REPS•Pantorrillas
Thu
Día 3: Hombros, Tríceps y Abdomen
Dumbbell Seated Shoulder Press
4 SETS • 15 REPS•Hombros
Barbell Front Raise
3 SETS • 10 REPS•Hombros
Dumbbell Seated Lateral Raise
3 SETS • 10 REPS•Hombros
Dumbbell Seated Shoulder Press parallel grip
3 SETS • 10 REPS•Hombros
Lever Seated Dip
3 SETS • 10 REPS•Tríceps, Hombros, Pecho
Barbell Lying Triceps Extension
3 SETS • 10 REPS•Tríceps
Barbell Close Grip Bench Press
3 SETS • 10 REPS•Tríceps
Dumbbell Seated Triceps Extension
3 SETS • 10 REPS•Tríceps
Elevación de pierna y cadera
3 SETS • 10 REPS•Abdomen
Twisting Crunch arms straight
3 SETS • 10 REPS•Oblicuos, Abdomen
Fri
Día 4: Espalda, Trapecios y Bíceps
Wide Grip Pull-Up
3 SETS • 10 REPS•Espalda
Cable Seated Wide grip Row
3 SETS • 10 REPS•Espalda
Barbell Reverse Grip Bent over Row
3 SETS • 10 REPS•Espalda
Cable Reverse grip Straight Back Seated High Row
3 SETS • 10 REPS•Espalda
Lever T bar Row plate loaded
3 SETS • 10 REPS•Espalda
Dumbbell Shrug
3 SETS • 10 REPS•Trapecios, Espalda
EZ Barbell Close grip Curl
3 SETS • 10 REPS•Braquial, Bíceps, Antebrazos
Zottman Curl
3 SETS • 10 REPS•Bíceps, Braquial, Antebrazos
Dumbbell Concentration Curl
3 SETS • 10 REPS•Braquial, Bíceps