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About this plan
A demanding and highly effective workout for warriors who regularly attend the gym. In this workout, we'll go from 'more to less' repetitions. That's right, we invert the equation so that in each set you can lift more weight than in the previous one. You can do this workout for 6 to 12 weeks depending on the gains you experience in your body. At the end of the period, you can do a deload phase as we always recommend in strength training. This week consists of lifting half the weight you were lifting or simply a week of cardio only so that your muscles recover from the stress. Remember to do a warm-up of 10 minutes / 2 - 3 sets of the exercise with a light-moderate weight before moving on to the full workout. Remember that nutrition and recovery are very important. Therefore, resting 2 days a week (Wednesday and Sunday - recommended) and doing a caloric surplus (eating more calories than you expend) is crucial to get the most out of this workout. Now, let's go all out, warrior!
Mon
Día 1: Pecho y tríceps
Tue
Día 2: Espalda y Bíceps
Wide Grip Pull-Up
3 SETS • 12 REPS•Espalda
Cable Bar Lateral Pulldown
3 SETS • 10 REPS•Espalda
Cable seated row
3 SETS • 8 REPS•Espalda
Lever Reverse T-Bar Row
2 SETS • 10 REPS•Espalda
Dumbbell Hammer Curl
5 SETS • 12 REPS•Antebrazos, Bíceps, Braquial
EZ Barbell Curl
2 SETS • 8 REPS•Bíceps, Braquial, Antebrazos
Barbell Preacher Curl
2 SETS • 8 REPS•Antebrazos, Bíceps, Braquial
Thu
Día 3: Hombros y trapecio
Dumbbell Seated Shoulder Press
6 SETS • 15 REPS•Hombros
Dumbbell Seated Lateral Raise
3 SETS • 10 REPS•Hombros
Dumbbell Front Raise
3 SETS • 10 REPS•Hombros
Cable Standing Rear Delt Row with rope
3 SETS • 10 REPS•Hombros
Dumbbell Rear Lateral Raise
2 SETS • 15 REPS•Hombros
Dumbbell Shrug
3 SETS • 12 REPS•Trapecios, Espalda
Fri
Día 4: Piernas
Sat
