american idol
Bovino adicto
- Desde
- 7 Jul 2008
- Mensajes
- 534
- Tema Autor
- #1
Este programa lo empecé a seguir la semana pasada.
Es bueno nadamas trabajar 1 músculo por semana?
Que opinan ustedes que saben más que yo.
Description of Workout:
10 week mass building program. This workout is designed to increase your muscle mass as much as possible in 10 weeks. The program works each muscle group hard once per week using mostly heavy compound exercises. You will train on a 4 day split routine, resting on Wednesdays and the weekends. To get the most out of this program you need to be eating BIG. Big meals, at least 5 times a day.
Monday - Chest and Triceps Chest
Exercise Sets Reps
Barbell Bench Press 4 10, 8, 8, 6
Incline Bench Press 3 8, 8, 6
Decline Bench Press 3 8, 8, 6
Dumbbell Flys 2 10
Dumbbell Pullover 2 8
Triceps Exercise Sets Reps
Tricep Extension 4 10, 8, 8, 6 adding weight
Tricep Dip 3 10 Tricep Bench Dip 3 8
Tuesday - Back and Biceps Back
Exercise Sets Reps
Chin Up 2 8
One Arm Dumbbell Row 3 8
Seated Row 2 8
Bent Over Barbell Row 2 8
Lat Pull Down 3 10, 10, 8
Biceps Exercise Sets Reps
Standing Barbell Curl 3 8, 8, 6
Close Grip Preacher Curl 3 8, 8, 6
Incline Dumbbell Curl 2 12-14
Concentration Curl 2 10
WEDNESDAY - REST DAY/CARDIO
Thursday - Shoulders and Forearms Shoulders
Exercise Sets Reps Machine Shoulder Press 3 10
Dumbbell Reverse Fly 3 8-10
Military Press 4 10
Dumbbell Lateral Raise 2 10
Dumbbell Shrugs 2 10
Upright Row 2 10
Forearms Exercise Sets Reps
Standing Wrist Curl 4 10
Barbell Wrist Curl 4 10
Workout Notes:
Dumbbell shrugs and upright row can be supersetted.
Friday - Legs Upper legs
Exercise Sets Reps
Squat 5 10, 8, 8, 6, 4
Leg Extension 3 12
Leg Curl 3 12
Calves Exercise Sets Reps
Standing Calf Raise 4 12
Seated calf Raise 2 12
WEEKEND - REST TIME
Fuente:
Es bueno nadamas trabajar 1 músculo por semana?
Que opinan ustedes que saben más que yo.
Description of Workout:
10 week mass building program. This workout is designed to increase your muscle mass as much as possible in 10 weeks. The program works each muscle group hard once per week using mostly heavy compound exercises. You will train on a 4 day split routine, resting on Wednesdays and the weekends. To get the most out of this program you need to be eating BIG. Big meals, at least 5 times a day.
Monday - Chest and Triceps Chest
Exercise Sets Reps
Barbell Bench Press 4 10, 8, 8, 6
Incline Bench Press 3 8, 8, 6
Decline Bench Press 3 8, 8, 6
Dumbbell Flys 2 10
Dumbbell Pullover 2 8
Triceps Exercise Sets Reps
Tricep Extension 4 10, 8, 8, 6 adding weight
Tricep Dip 3 10 Tricep Bench Dip 3 8
Tuesday - Back and Biceps Back
Exercise Sets Reps
Chin Up 2 8
One Arm Dumbbell Row 3 8
Seated Row 2 8
Bent Over Barbell Row 2 8
Lat Pull Down 3 10, 10, 8
Biceps Exercise Sets Reps
Standing Barbell Curl 3 8, 8, 6
Close Grip Preacher Curl 3 8, 8, 6
Incline Dumbbell Curl 2 12-14
Concentration Curl 2 10
WEDNESDAY - REST DAY/CARDIO
Thursday - Shoulders and Forearms Shoulders
Exercise Sets Reps Machine Shoulder Press 3 10
Dumbbell Reverse Fly 3 8-10
Military Press 4 10
Dumbbell Lateral Raise 2 10
Dumbbell Shrugs 2 10
Upright Row 2 10
Forearms Exercise Sets Reps
Standing Wrist Curl 4 10
Barbell Wrist Curl 4 10
Workout Notes:
Dumbbell shrugs and upright row can be supersetted.
Friday - Legs Upper legs
Exercise Sets Reps
Squat 5 10, 8, 8, 6, 4
Leg Extension 3 12
Leg Curl 3 12
Calves Exercise Sets Reps
Standing Calf Raise 4 12
Seated calf Raise 2 12
WEEKEND - REST TIME
Fuente:
Código:
http://www.muscleandstrength.com/workouts/10-week-mass-building-program.html
