Notes
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BxAxBxx
A:
sentadilla 3x5
press banca 3x5
press hombro 3x5
asistencia hombros 2x10
asistencia triceps 2x10
abdominales 3-4x10
B:
peso muerto 1x5
lat pulldowns 3x5
remos 3x5
asistencia biceps 2x10
asistencia isquiotibiales 2x10
abdominales 3-4x10
1.En los 4 grandes (sentadilla, peso muerto, press banca, press hombro):
-Hacer 3 sets de calentamiento, bajas repeticiones (8-10 como máximo, idealmente 3-5), harta aceleración y subiendo un poco los pesos (no hacer las 3 series con el mismo peso).
-Subir idealmente 2,5 kg semanales (press banca y press hombro son más lentos).
2.En las asistencias:
-Tratar en lo posible de pasar de la maquina de lat pulldown a hacer dominadas.
-Remos bien pesados y tratar de subir peso frecuentemente.
-Si el tiempo juega en contra, puedes saltarte o acortar biceps, triceps y abdominales, nunca los principales.
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