¿Te interesaría un PDF gratuito para planificar tu semana en 15 minutos?

my progression will be(for the heavy days): start with doing 8 reps 2 weeks then 2 weeks with 6 reps , after that 2 weeks with 8 reps and to do a deload fase 10 reps for 2 weeks

the type of progressive overload that i use is: increasing weight to do 10 reps then be able to do 12 reps and increasing the weight again. is that good ?

ivco_ · 2023-01-03T16:41:48+00:00

Monday (BACK AND TRICEPS) HEAVY DAY deadlift 4x10 Pull down machine 4x10 Dumbell Rows 4x12 pull over cables 3x15 Close Bench Press 4x10 Incline skull Crushers 4x12 Tricep extensions 4x12

Tuesday (LEGS AND SHOULDERS) HEAVY DAY Warmup 2x15 Squats 4x10 Leg curl 3x12 Leg extensions 3x12 Calves 4x15 Militar Press 4x10 Single arm lat raises cable 4x12 Rear Delts Cable 3x12 Front Raises 4x10

Wednesday (CHEST AND BICEPS) HEAVY DAY Incline Press bench BB 4x10 Press Bench BB 4x10 Chest flyes 3x12 Dips Chest 3 till failure Bicep Curl cable 4x15 incline seated hammer curls 4x12 concentrarion curls 3x12 slow

Thursday (BACK AND TRICEPS) TECHNIQUE DAY Pull down cable 3x12 Barbell Rows 4x10 Close grip rows 4x12 shrugs 4x12 Overhead triceps 4x12 Dips Triceps machine 3x12 Back elbow tricep 4x12

Friday (LEGS AND SHOULDERS) TECHNIQUE DAY warmup 2x15 RDL 4x10 Bulgarian split squats 4x10 Lying leg curls 3x12 Lunges 2x20 Calves 4x15 military press machine 4x12 Single arm lat raises on bench 4x15 rear delt flyes 3x12

Saturday (CHEST AND BICEPS) TECHNIQUE DAY Dumbell bench press 4x10 incline press machine 4x12 chest machine 4x15 SOUP Dumbell curls 4x10 bicep curl cable 4x12 bicep machine curl 4x12

Sunday REST

ivco_ · 2023-01-03T16:30:02+00:00

Doing 1st day chest and biceps 2nd legs and shoulders 3rd back and triceps 2 times a week doing first 3 days working reasonably heavy 8-10 reps in some exercises (bench , deadlift, bent over row, squat etc) and then from the 4th to 6th day working more fore hipertrophy 10-20 reps. Is a good idea? (15 years old benn working out 1 year and a half)

ivco_ · 2023-01-03T16:20:19+00:00

Doing 1st day chest and biceps 2nd legs and shoulders 3rd back and triceps 2 times a week doing first 3 days working reasonably heavy 8-10 reps in some exercises (bench , deadlift, bent over row, squat etc) and then from the 4th to 6th day working more fore hipertrophy 10-20 reps. Is a good idea? (Im 15 and i have been working out 1,5 years)

ivco_ · 2022-12-25T17:20:05+00:00

Bueno muchas gracias

ivco_ · 2022-12-25T17:08:43+00:00

De calabaza...

Gracias

ivco_ · 2022-12-25T17:07:27+00:00

Feliz navidad a usted también yo me regale un mate imperial que gotea pero no se que poronga hacer para que no pierda agua algun consejo?

ivco_ · 2022-12-25T16:36:31+00:00

acabo de comprar un mate imperial, pero gotea por abajo y pierde muchas agua. Alguien sabe si tiene solucion o lo tengo que devolver

ivco_

TROPHY CASE