7/26/2019 rutinas gym musculos rapidos

1/4

Da 1 8 Ejercicios | Trabajaremos Pecho y Triceps Alejandro Talamantes

EJERCICIO SERIES REPETICIONES

Press de banca 4 8

Decline Bench Press 3 8

Dumbbell Flys 2 10

Incline Bench Press 3 8 10

Incline Dumbbell Flys 3 8

Cable Tricep E!ensi"n #i!h $"pe 2 10

%in&le Bench Dip 3 12

F"nd"s en paralelas " Tricep Dips 3 8

http://mipielsana.com/decline-bench-press/http://mipielsana.com/dumbbell-flys/http://mipielsana.com/incline-bench-press/http://mipielsana.com/incline-dumbbell-flys/http://mipielsana.com/cable-tricep-extension-with-rope/http://mipielsana.com/single-bench-dip/http://mipielsana.com/dumbbell-flys/http://mipielsana.com/incline-bench-press/http://mipielsana.com/incline-dumbbell-flys/http://mipielsana.com/cable-tricep-extension-with-rope/http://mipielsana.com/single-bench-dip/http://mipielsana.com/decline-bench-press/

7/26/2019 rutinas gym musculos rapidos

2/4

Da 2 9 Ejercicios | Trabajaremos Espalda y Biceps Alejandro Talamantes

EJERCICIO SERIES REPETICIONES

Remo horizontal con barra 3 8

Chin Up 3 8

Jaln al pecho 3 8

One Arm Dumbbell Row 3 8

Seate Cable Row 3 8

Cable Preacher Curl 4 8

Clo!e "rip Stanin# Curl 3 8

Dumbbell Preacher Curl 3 8

$i#h Pulle% Cable Curl 3 8

http://mipielsana.com/chin-up/http://mipielsana.com/one-arm-dumbbell-row/http://mipielsana.com/seated-cable-row/http://mipielsana.com/cable-preacher-curl/http://mipielsana.com/close-grip-standing-barbell-curl/http://mipielsana.com/dumbbell-preacher-curl/http://mipielsana.com/standing-high-pulley-cable-curl/http://mipielsana.com/chin-up/http://mipielsana.com/one-arm-dumbbell-row/http://mipielsana.com/seated-cable-row/http://mipielsana.com/cable-preacher-curl/http://mipielsana.com/close-grip-standing-barbell-curl/http://mipielsana.com/dumbbell-preacher-curl/http://mipielsana.com/standing-high-pulley-cable-curl/

7/26/2019 rutinas gym musculos rapidos

3/4

Da ! Ejercicios | Trabajaremos Antebra"os y #ombros Alejandro Talamantes

EJERCICIO SERIES REPETICIONES

Dumbbell &ri!t Curl O'er (ench 4 10

Seate (arbell &ri!t Curl 4 10

Dumbbell )ateral Rai!e 3 10

*ilitar% Pre!! 3 10

Arnol Pre!! 3 10

$i#h (arbell +ront Rai!e 3 10

Smith *achine Shouler Pre!! 3 12

http://mipielsana.com/dumbbell-wrist-curl-over-bench/http://mipielsana.com/seated-reverse-barbell-wrist-curl/http://mipielsana.com/dumbbell-lateral-raise/http://mipielsana.com/military-press/http://mipielsana.com/seated-arnold-press/http://mipielsana.com/seated-high-barbell-front-raise/http://mipielsana.com/smith-machine-shoulder-press/http://mipielsana.com/dumbbell-wrist-curl-over-bench/http://mipielsana.com/seated-reverse-barbell-wrist-curl/http://mipielsana.com/dumbbell-lateral-raise/http://mipielsana.com/military-press/http://mipielsana.com/seated-arnold-press/http://mipielsana.com/seated-high-barbell-front-raise/http://mipielsana.com/smith-machine-shoulder-press/

7/26/2019 rutinas gym musculos rapidos

4/4

Da $ % Ejercicios | Trabajaremos Piernas Alejandro Talamantes

EJERCICIO SERIES REPETICIONES

Seate Cal, Rai!e 4 8

Seate (arbell Cal, Rai!e 3 10

S-uat! 4 8

)e# Curl 3 10

)e# E.ten!ion! 3 10

Ingiere batidos de protenas despus de entrenar. (Sin protenas no hay msculos.)

&ec'erda ('e para a'mentar peso) todas las series las tienes ('e hacer con el peso ('e

m*s p'edas+

http://mipielsana.com/seated-calf-raise/http://mipielsana.com/standing-barbell-calf-raise/http://mipielsana.com/speed-squats/http://mipielsana.com/leg-curl/http://mipielsana.com/leg-extension/http://mipielsana.com/seated-calf-raise/http://mipielsana.com/standing-barbell-calf-raise/http://mipielsana.com/speed-squats/http://mipielsana.com/leg-curl/http://mipielsana.com/leg-extension/