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[BCos]

Superhero.
Me cambio de rutina, voy del "greek god program" a la "superhero" de kinobody.
Yendo al gym martes y viernes, me queda ideal para el domingo entrenar piernas en casa.

Voy a comenzar con la rutina enfocada en brazos.

Viernes:
Inclined press (rpt) 2x5, 6 @ 3'
Bench press (rpt) 2x6, 8 @ 3'
Cable biceps curl (rp) 1x12-15 @ 15"
Cable triceps push down (rp) 1x12-15 @ 15"
Bent over flyes (ss) 3x10-12 @ 1'

Domingo (en casa):
Reverse lunge (rpt) 3x6, 8, 10 @ 2'
One leg bridge(ss) 3x8-12 @ 1'
Sissy squat (rp) 1x15-20 @ 15"
One leg calf raises (ss) 3x10-15 @ 1'
Core

Martes:
Shoulder press (rpt) 2x6, 8 @ 3'
Pull up (rpt) 2x6, 8 @ 3'
Skull crushers (rpt) 3x6, 8, 10 @ 2'
Biceps curl (rpt) 3x6, 8, 10 @ 2'
Hammer curl (rpt) 3x6, 8, 10 @ 2'
Lateral raises (ss) 3x10-12 @ 1'

[BCos]

Viernes 11/09/2015
Inclined bench press (rpt) 2x5(50+b), 6(45+b) @ 3'
Flat press (rpt) 2x6(70+b), 8(65+b) @ 3'
Cable curl (rp) 1x14, 5, 3, 3, 2 (9 bloques) @ 15"
Cable push downs (rp) 1x15, 5, 5, 4, 4 (9 bloques) @ 15"
Bent over flyes (ss) 3x10, 8, 8 (16) @ 1'

Ni puta idea de cuanto pesa la barra y no me fio del kilaje de los bloques de las poleas jajaja

No importa, ya tengo el punto de partida.

Me gusto el entreno rápido, sin distracciones, super enfocado y congestión brutal del rest-pause. Me da buena espina la Superhero!

[Temerium]

Espero que te vaya bien

[BCos]

Espero que te vaya bien

grazie!

[BCos]

Domingo 13/09/2015:
Pistol squat (ss) 3x6, 6, 6 @ 2'
One leg bridge (ss) 3x8, 8, 8 @ 1'
Reverse lunge (ss) 3x15, 15, 15 @ 1"
One leg calf raises (ss) 3x10, 10, 10(5) @ 1'
Hanging knee lift (ss) 3x10, 7, 6 @ 1'

[BCos]

Martes 15/09/2015:
Shoulder press (rpt) 55 kg x 1x6, 50 kg x 1x8 @ 3'
Pull up (rpt) 37.5 kg x 1x5, 30 kg x 1x8 @ 3'
Skull crushers (rpt) 25 kg x 1x5, 20 kg x 1x7, 16 kg x 1x10 @ 2'
Barbell biceps curl (rpt) 35 kg x 1x5, 32.5 kg x 1x6, 30 kg x 1x8 @ 2'
Hammer curl (rpt) 25 kg x 1x6, 20 kg x 1x8, 16 kg x 1x10 @ 2'
Lateral raises (ss) 10 kg x 3x10 @ 1'

[BCos]

Martes 15/09/2015
Press (rpt) 55 kg x 1x6, 50 kg x 1x8 @ 3'
Pull up (rpt) 37.5 kg x 1x5, 27.5 kg x 1x8 @ 3'
Skull crushers (rpt) 25 kg x 1x5, 20 kg x 1x7, 16 kg x 1x10 @ 2'
Biceps curl (rpt) 35 kg x 1x5, 20 kg x 1x7, 16 kg x 1x10 @ 2'
Hammer curl (rpt) 25 kg x 1x6, 20 kg x 1x8, 16 kg x 1x10 @ 2'
Lateral raises (ss) 10 kg x 3x10 @ 1'

[BCos]

Viernes 18/09/2015:
Inclined bench press (rpt) 60 kg x 1x7, 55 kg x 1x10 @ 3'
Seated chest press (rpt) 80 kg x 1x8, 75 kg x 1x10 @ 3'
Cable curl (rp) 35 kg x 1x15+ @ 15"
Cable push downs (rp) 45 kg x 1x8+ @ 15"
Bent over flyes (ss) 16 kg x 3x9 @ 1'

[BCos]

Domigo 20/09/2015
Pistol squat 3x7, 7, 7 @ 2'
One-leg bridge 3x9. 9. 9 @ 1'
Reverse lunge 3x16, 16, 16 @ 1'
One-leg calf raises 5 kg x 3x11, 11, 9 @ 1'

[BCos]

Miercoles 23/09/2015:
Dumbell seated press (rpt) 40 kg x 1x6, 30 kg x 1x9 @ 3'
Pull up (rpt) 40 kg x 1x4, 30 kg x 1x6 @ 3'
Cable push downs (rpt) 45 kg x 1x8, 40 kg x 1x9, 35 kg x 1x11 @ 2'
Barbell biceps curl (rpt) 35 kg x 1x4, 30 kg x 1x7, 25 kg x 1x10 @ 2'
Cable rope curl (rpt) 35 kg x 1x6, 30 kg x 1x7, 25 kg x 1x10 @ 2'
Lateral raises (ss) 10 kg x 3x11, 11, 11 @ 1'