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junio 09, 2020

  • Full-body workouts

Work on every muscle group in your body 3 times a week. It's the most efficient way to train.

An example of a 3 day split:

Day 1

 

 

Back squat

 

Leg extension

 

Barbell bench press

 

Bent over barbell row

 

Military barbell press

 

Cable crunches

 

 

Day 2

 

 

Barbell deadlift

 

Lying Hamstring curl

 

Chest fly cables

 

Lat pulldown machine

 

Lateral raises dumbbell

 

Hanging leg raises

 

 

Day 3

 

 

Romanian splitsquat

 

Hip thrusts barbell

 

Incline bench press

 

Cable pullover

 

Rear delt machine

 

Ab wheel rollouts

 

  • You can even save time during your workout by doing supersets. Supersets are combinations of exercises performed consecutively with no rest in between the sets. By speeding things up, supersets also add cardio to your lifting routine.

Examples of superset routines:

Push pull supersets

 

A

Lat pulldown wide grip (cable)

B

Barbell bench press

 

 

A

Cable fly

B

Seated row narrow grip (cable)

 

 

A

Military barbell press

B

High row machine

 

 

A

Front raises dumbbell

B

Bent over barbell row

 

  • Pick a gym close to your home/work, so you don't lose time on traveling.
  • Minimize talking and socializing during your workout. You can always invite your friends over during the weekend.

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