PREVIOUS CONSIDERATIONS
This routine will consist of 3-day cycles. The rest between cycles will vary from the phase of training in which we find ourselves. I’ll expand it later.
The exercises are not written in stone. That means they can be replaced seamlessly with another exercise with a similar pattern. For example, I don’t like funds and I don’t include them, but I know people who love them and say , “hey, I’m going to put some dips like cathedrals on the day of push,” so there’s no problem including them in exchange for a declined press, for example. Now, don’t swap a declined press for an extra bicep exercise. They must be similar exercises.
This routine will have different priorities depending on the day. We’re going to have 1 day of pectoral-centered push and a shoulder-centered one. We’re going to have one day of Pull centered vertically and one day horizontally. And we’re going to have a leg day focused on dominant knees and another on hip dominants.
I recommend this routine for a volume phase mainly. It is intense and you need to rest well and eat properly. So in the definition phase it can burn us a little.
Oh yes, this routine is mainly aesthetically oriented. He’s warned.
That said, let’s start with the routine itself.

DAY 1 PUSH 1 ( PEC )
EXERCISE SERIES REPETICIONES
INCLINE PRESS WITH BARBELL 3-5 4-6
FLAT PRESS/DECLINE PRESS WITH DUMBBELLS 3-4 6-8
BARBELL MILITARY PRESS 2-4 8-10
PULLEY OPENINGS 2-3 8-10
LATERAL RAISES 3 12-15
OVERHEAD TRICEP EXTENSIONS WITH PULLEY 2-3 6-8
AB WHEEL 3 15

DAY 2: PULL 1 ( VERTICAL )
EXERCISE SERIES REPETICIONES
DOMINATES 3-5 4-6
BARBELL ROWING 3-4 8-10
BARBELL SHRUGS 4-5 10-12
NECK-PULL 2-3 6-8
BICEPS CURL (RECOMMEND PULLEY) 3 8-12
HAMMER CURL WITH PULLEY 2-3 6-8

DAY 3: LEGS 1 (DOMINANT KNEE)
EXERCISE SERIES REPETICIONES
SQUAT 3-5 4-6
BULGARIAN SQUAT 3-4 8-10
FEMORAL CURL 5-7 6-8
HIP THRUST 4 5-7
TWIN LIFTS 3 12-15
BALLASTED PLANKS 3 50-60 SEGUNDOS

DAY 4 PUSH 2 ( SHOULDER )
EXERCISE SERIES REPETICIONES
MILITARY PRESS WITH BARBELL 3-5 4-6
MILITARY PRESS WITH DUMBBELL 3-4 10-12
DUMBBELL FLAT PRESS 2-4 8-10
LATERAL RAISES 2-3 8-10
INCLINE DUMBBELL CURLS WITH PULLEY 3 12-15
OVERHEAD TRICEPS EXTENSIONS WITH PULLEY 2-3 6-8
AB WHEEL 3 15

DAY 5: PULL 2 ( HORIZONTAL )
EXERCISE SERIES REPETICIONES
BARBELL ROWING 3-5 4-6
PULLING ON THE CHEST 3-4 8-10
PULLOVERS WITH PULLEY 2-3 8-12
BARBELL SHRUGS 3-4 12-15
FACEPULLS 2-3 12-15
BICEPS CURL (I RECOMMEND PULLEY) 3 8-12
HAMMER CURL WITH PULLEY 2-3 6-8

DAY 6: LEGS 2 (HIP DOMINANT)
EXERCISE SERIES REPETICIONES
DEAD LIFT 3-5 4-6
FRONT SQUAT 3-4 8-10
FEMORAL CURL 2-3 8-10
HIP THRUST 2-3 10-12
TWIN LIFTS 5 5-8
BALLASTED PLANKS

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