Workout Routine

Free

Rutina 2023

by daemqn

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Targeted muscles
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Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Día 1 , 3

Press de banca plano

Set
Intensity
Weight
Reps
Rest time
1
60% TM
90 lbs
12
200 sec
2
70% TM
105 lbs
10
200 sec
3
80% TM
120 lbs
8
200 sec
4
90% TM
135 lbs
6
200 sec

Press de banca plano

4 sets

Press plano con mancuernas

Set
Intensity
Weight
Reps
Rest time
1
75% TM
19 lbs
12
120 sec
2
75% TM
19 lbs
12
120 sec
3
75% TM
19 lbs
12
120 sec
4
75% TM
19 lbs
12
120 sec

Press plano con mancuernas

4×12

Press Smith inclinado

Set
Intensity
Weight
Reps
Rest time
1
60% TM
90 lbs
15
200 sec
2
60% TM
90 lbs
15
200 sec
3
75% TM
115 lbs
8
200 sec
4
75% TM
115 lbs
8
200 sec

Press Smith inclinado

4 sets

Press militar con mancuernas

Set
Intensity
Weight
Reps
Rest time
1
50% TM
13 lbs
15
120 sec
2
50% TM
13 lbs
15
120 sec
3
75% TM
19 lbs
15
120 sec
4
75% TM
19 lbs
15
120 sec

Press militar con mancuernas

4×15

Elevaciones laterales con mancuernas

Set
Intensity
Weight
Reps
Rest time
1
70% TM
18 lbs
10
100 sec
2
70% TM
18 lbs
10
100 sec
3
35% TM
9 lbs
20
100 sec
4
35% TM
9 lbs
20
100 sec

Elevaciones laterales con mancuernas

4 sets

Extensión con polea

Set
Intensity
Weight
Reps
Rest time
1
50% TM
23 lbs
12
120 sec
2
50% TM
23 lbs
12
120 sec
3
75% TM
34 lbs
12
120 sec
4
75% TM
34 lbs
12
120 sec

Extensión con polea

4×12

Dips

Set
Reps
Rest time
1
15
100 sec
2
15
100 sec
3
15
100 sec
4
15
100 sec

Dips

4×15

Martillo con mancuernas

Set
Intensity
Weight
Reps
Rest time
1
25% TM
6 lbs
100
200 sec
2
50% TM
13 lbs
100
200 sec

Martillo con mancuernas

2×100

Shrugs

Set
Intensity
Weight
Reps
Rest time
1
60% TM
15 lbs
20
100 sec
2
60% TM
15 lbs
20
100 sec
3
90% TM
23 lbs
10
100 sec
4
90% TM
23 lbs
10
100 sec

Shrugs

4 sets

Abs (máquina)

Set
Intensity
Weight
Reps
Rest time
1
60% TM
27 lbs
30
100 sec
2
60% TM
27 lbs
30
100 sec
3
80% TM
36 lbs
20
100 sec
4
80% TM
36 lbs
20
100 sec

Abs (máquina)

4 sets

Día 2 , 4

Dominadas

Set
Reps
Rest time
1
10
120 sec
2
10
120 sec
3
10
120 sec
4
10
120 sec

Dominadas

4×10

Jalón al pecho

Set
Intensity
Weight
Reps
Rest time
1
60% TM
27 lbs
12
120 sec
2
60% TM
27 lbs
12
120 sec
3
75% TM
34 lbs
10
120 sec
4
90% TM
41 lbs
8
120 sec

Jalón al pecho

4 sets

Remo en polea

Set
Intensity
Weight
Reps
Rest time
1
60% TM
27 lbs
12
120 sec
2
60% TM
27 lbs
12
120 sec
3
80% TM
36 lbs
10
120 sec
4
80% TM
36 lbs
8
120 sec

Remo en polea

4 sets

Face-pulls

Set
Intensity
Weight
Reps
Rest time
1
60% TM
27 lbs
15
100 sec
2
70% TM
31 lbs
15
100 sec
3
70% TM
31 lbs
15
100 sec
4
80% TM
36 lbs
15
100 sec

Face-pulls

4×15

Press militar con mancuernas

Set
Intensity
Weight
Reps
Rest time
1
50% TM
13 lbs
15
120 sec
2
50% TM
13 lbs
15
120 sec
3
75% TM
19 lbs
15
120 sec
4
75% TM
19 lbs
15
120 sec

Press militar con mancuernas

4×15

Elevaciones laterales con mancuernas

Set
Intensity
Weight
Reps
Rest time
1
70% TM
18 lbs
10
100 sec
2
70% TM
18 lbs
10
100 sec
3
35% TM
9 lbs
20
100 sec
4
35% TM
9 lbs
20
100 sec

Elevaciones laterales con mancuernas

4 sets

Curl bíceps barra Z

Set
Intensity
Weight
Reps
Rest time
1
50% TM
75 lbs
15
120 sec
2
60% TM
90 lbs
12
120 sec
3
70% TM
105 lbs
10
120 sec
4
80% TM
120 lbs
8
120 sec
5
90% TM
135 lbs
5
120 sec

Curl bíceps barra Z

5 sets

Curl bíceps con mancuernas

Set
Intensity
Weight
Reps
Rest time
1
60% TM
15 lbs
12
100 sec
2
60% TM
15 lbs
12
100 sec
3
60% TM
15 lbs
12
100 sec
4
60% TM
15 lbs
12
100 sec

Curl bíceps con mancuernas

4×12

Dips sentado

Set
Reps
Rest time
1
50
100 sec
2
50
100 sec
3
50
100 sec
4
50
100 sec

Dips sentado

4×50

Shrugs

Set
Intensity
Weight
Reps
Rest time
1
60% TM
15 lbs
20
100 sec
2
60% TM
15 lbs
20
100 sec
3
90% TM
23 lbs
10
100 sec
4
90% TM
23 lbs
10
100 sec

Shrugs

4 sets

Abs (máquina)

Set
Intensity
Weight
Reps
Rest time
1
60% TM
27 lbs
30
100 sec
2
60% TM
27 lbs
30
100 sec
3
80% TM
36 lbs
20
100 sec
4
80% TM
36 lbs
20
100 sec

Abs (máquina)

4 sets

Pierna

Sentadilla (Smith)

Set
Intensity
Weight
Reps
Rest time
1
40% TM
18 lbs
15
120 sec
2
40% TM
18 lbs
15
120 sec
3
50% TM
23 lbs
12
120 sec
4
50% TM
23 lbs
12
120 sec
5
60% TM
27 lbs
10
120 sec
6
70% TM
31 lbs
10
120 sec
7
80% TM
36 lbs
8
120 sec
8
90% TM
41 lbs
8
120 sec

Sentadilla (Smith)

8 sets

Press de pierna

Set
Intensity
Weight
Reps
Rest time
1
40% TM
18 lbs
15
100 sec
2
50% TM
23 lbs
12
100 sec
3
60% TM
27 lbs
12
100 sec
4
70% TM
31 lbs
10
100 sec
5
80% TM
36 lbs
8
100 sec

Press de pierna

5 sets

Extensión de pierna

Set
Intensity
Weight
Reps
Rest time
1
40% TM
18 lbs
15
100 sec
2
50% TM
23 lbs
12
100 sec
3
60% TM
27 lbs
12
100 sec
4
70% TM
31 lbs
10
100 sec
5
80% TM
36 lbs
8
100 sec

Extensión de pierna

5 sets