ENTRENAMIENTO PARA DEFINICION

SEMANA 01
DIA 01: PECHO ABDOMINAL
Press Inclinado con Mancuernas 4 Series 15, 12, 12,10 reps.

Press de Banca en Multipower 4 Series 15, 12, 12,10 reps.

Aperturas en Banco Plano 3 Series 12, 12, 10 reps.

Doble Encogimiento 4 Series 12, 12, 12, 10 reps.

Encogimiento en polea 3 Series 20, 20, 20 reps.

DIA 02: ESPALDA GEMELOS

Dominadas 2 Series 10, 10 reps

Jalones Polea Agarre Invertido 4 Series 12, 12, 12, 10 reps.

Remo con Barra 3 Series 12, 12, 10 reps.

Remo a Una Mano 3 Series 12, 12, 10 reps

Elevacin de Talones de Pie 4 Series 15, 15, 15, 15 reps

Elevacin de Talones Sentado 4 Series 15, 15, 15, 15 reps

DIA 03: BRAZOS

Curl de Brazos con Mancuernas 4 Series 12, 12, 10, 10 reps.

Curl Brazos en Banco Inclinado 3 Series 12, 10, 10 reps.

Curl Brazos Agarre Invertido 3 Series 12, 10, 10 reps.

Extensin de Trceps Barra Z 4 Series 12, 12, 10, 10 reps.

Flexiones entre Bancos 4 Series 12, 12, 10, 10 reps.

Patadas con Mancuernas 3 Series 12, 10, 10 reps.

DIA 04: PIERNAS ABDOMINALES

Sentadilla Frontal en Multipower 4 Series 12, 12, 12, 12 reps.

Prensa 4 Series 12, 12, 12, 12 reps.

Sentadilla Sissy 4 Series 15, 15, 15, 15 reps.

Zancadas con Mancuerna 4 Series 12, 12, 12, 12, reps.

Encogimientos con Baln Medicinal 4 Series 15, 15, 12, 12 reps.

Elevacin de Rodillas en Forma de V 3 Series 20, 20, 20 reps.

DIA 05: HOMBROS TRAPECIOS GEMELOS

Press Arnold 4 Series 12, 12, 12, 10 reps.

Elevacin Frontal con Barra 3 Series 12, 12, 12, 10

Elevacin Lateral con Polea 3 Series 12, 12, 10 reps.

Elevaciones Posteriores en Polea 3 Series 12, 12, 10 reps.

Encogimiento con barra 3 Series 12, 12, 10

Elevacin de Talones de Pie 4 Series 15, 15, 15, 15 reps.

Elevaciones de Talones Sentado 4 Series 15, 15, 15, 15 reps.