Scribd Logo
Upload

Welcome to Scribd!

  • 3K views

    Rutina Mañana (45 Minutos)

    Uploaded by

    Agustin Marcial
    The document outlines a 45-minute morning routine consisting of stretches and bodyweight exercises like mariners, burpees, and mountain climbers done in cycles with rest periods. It also describes a 45-minute afternoon routine split into a 7-day lifting program targeting different muscle groups each day, including chest/back, legs, shoulders/arms, and more. Each day focuses on compound exercises for the targeted muscles in 3-5 sets of 6-12 reps, with some exercises done in pyramiding sets.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd

    Rutina Mañana (45 Minutos)

    Uploaded by

    Agustin Marcial
    3K views3 pages
    The document outlines a 45-minute morning routine consisting of stretches and bodyweight exercises like mariners, burpees, and mountain climbers done in cycles with rest periods. It also describes a 45-minute afternoon routine split into a 7-day lifting program targeting different muscle groups each day, including chest/back, legs, shoulders/arms, and more. Each day focuses on compound exercises for the targeted muscles in 3-5 sets of 6-12 reps, with some exercises done in pyramiding sets.

    Original Title

    75 hard challenge

    Copyright

    © © All Rights Reserved

    Available Formats

    DOCX, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    The document outlines a 45-minute morning routine consisting of stretches and bodyweight exercises like mariners, burpees, and mountain climbers done in cycles with rest periods. It also describes a 45-minute afternoon routine split into a 7-day lifting program targeting different muscle groups each day, including chest/back, legs, shoulders/arms, and more. Each day focuses on compound exercises for the targeted muscles in 3-5 sets of 6-12 reps, with some exercises done in pyramiding sets.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    3K views3 pages

    Rutina Mañana (45 Minutos)

    Uploaded by

    Agustin Marcial
    The document outlines a 45-minute morning routine consisting of stretches and bodyweight exercises like mariners, burpees, and mountain climbers done in cycles with rest periods. It also describes a 45-minute afternoon routine split into a 7-day lifting program targeting different muscle groups each day, including chest/back, legs, shoulders/arms, and more. Each day focuses on compound exercises for the targeted muscles in 3-5 sets of 6-12 reps, with some exercises done in pyramiding sets.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 3
    At a glance
    Powered by AI
    The document outlines a full body workout plan that is split into 7 days, with each day focusing on different muscle groups. It provides details on specific exercises, sets, reps and progression over multiple weeks.

    The workouts include exercises like squats, bench press, rows, shoulder presses, curls and more. Compound, multi-joint exercises are prioritized.

    Most exercises are prescribed as 3-5 sets with a rep range of 6-10 or 8-12. Some exercises like lateral raises and calf raises use higher reps of 10-20. The intensity also progresses over multiple sets from 50% to 100% of the user's 1RM.

    Rutina mañana ( 45 minutos )

    - Estiramientos generales - 5 minutos aprox.

    - Marineros laterales 15

    - Marineros frontalesl15

    - Marineros navyseal15

    - Burpees 10

    - Bear walk 30 segs. 3 ciclos

    Descanso 60 – 90 segundos entre ejercicios.

    - Caminata lagarto 30 segs

    - Rodilla – rodilla 10

    - Mountain climbers 60

    - Saltar la cuerda 100


    Rutina Tarde (45 minutos)

    Day 1: Chest & Back

     Barbell Bench Press – work up to a 5 rep max for the day


    o Set 1 at 50% – 1 set of 5 reps
    o Set 2 at 60% – 1 set of 5 reps
    o Set 3 at 70% – 1 set of 5 reps
    o Set 4 at 80% – 1 set of 5 reps
    o Set 5 at 90% – 1 set of 5 reps
    o Set 6 at 100% – 1 set of 5 reps
     Incline Dumbbell Press – 3 sets of 6-8 reps
     Dips – 3 sets of 6-10 reps
     Pullups – 3 sets of 5-8 reps
     Pendlay Rows – 3 sets of 6-10 reps
     Pulldowns – 3 sets of 6-10 reps

    Day 2: Legs

     Squats: work up to a 5 rep max for the day


    o Set 1 at 50% – 1 set of 5 reps
    o Set 2 at 60% – 1 set of 5 reps
    o Set 3 at 70% – 1 set of 5 reps
    o Set 4 at 80% – 1 set of 5 reps
    o Set 5 at 90% – 1 set of 5 reps
    o Set 6 at 100% – 1 set of 5 reps
     Leg Press – 3 sets of 6-10 reps
     Stiff-Legged Deadlift – 5 sets of 5 reps
     Hamstring Curls – 3 sets of 6-8 reps
     Calf-Raise – 5 sets of 10 reps

    Day 3: Shoulders & Arms

     Military Press or Dumbbell Press – 3 sets of 6-8


     Lateral Raises – 5 sets of 10 reps
     Barbell Curls – 5 sets of 6-10 reps
     Dumbbell Curls – 3 sets of 6-10 reps

    Day 4: Trapecio , & Triceps

     Tricep con polea – 3 sets 6 – 10 reps


     Cable Flys – 3 sets of 12-15 reps
     French press – 6- 10 reps
     Trapecio con disco 3 sets – 6- 10 reps
     Trapecio con barra 3 sets – 6 -10 reps

    Day 5: Chest, Shoulders

     Flat Dumbbell Press – 5 sets of 20-6 (Pyramiding) reps


     Incline Dumbbell Press – 3 sets of 6-10 reps
     Hammer Strength Press – 3 sets of 10 reps
     Lateral Raises – 5 sets of 15-20 reps

    Day 6: Back & Biceps

     Barbell Rows – 5 sets of 20-8 (Pyramiding) reps


     Barbell Shrugs – 3 sets of 15-20 reps
     Rack Deadlifts – 3 sets of 10-12 reps
     Pullups – 3 sets of 6-10 reps
     Pulldowns – 3 sets of 6-10 reps

    Day 7: Legs

     Front Squats – 5 sets of 20-8 (Pyramiding) reps


     Leg Extensions – 5 sets of 10 reps
     Hamstring Curls – 5 sets of 6-10 reps
     Seated Calf Raise – 5 sets of 6-10 reps
     Standing Calf Raise – 3 sets of 8-12 reps

    You might also like