Weight Rounite for 3 days with a SORPRISE!!!!!

[TKD1]

What do you think about this:

This is a 3 days weight routine:, for all of you that want to practice Spanish. LOL


Día 1: Pecho y espalda.

Tri-Serie
Press de banca plana con mancuernas
Press de banca inclinada con mancuernas
Aperturas con mancuernas en banco plano

15 minutos bicicleta o eliptica

Tri-Serie
Polea al pecho
Remo en polea baja, agarre estrecho
Remo al cuello, con manos juntas

15 minutos bicicleta o eliptica

Pull Over con Mancuerna
Encogimiento de hombros con barra

-*-*-*-*-*-*-*-*-*-*-*-*-*-*-*-*-*-*-*-*

Día 2: Piernas, pantorrillas y abdomen.

15 minutos bicicleta o eliptica

Serie Gigante
Sentadillas
Prensa de piernas inclinada
Extensión de Rodillas en maquina
Curl de piernas acostado

10 minutos bicicleta o eliptica

Tri-Serie
Elevación de talones en maquina scott
Extensión de talones, sentado en maquina
Elevacion de talones con mancuerna

10 minutos bicicleta o eliptica

Abductores en maquina
Desplantes largos
Elevación de piernas con elevación de pelvis
Encogimientos abdominal con polea
Flexion lateral de tronco

-*-*-*-*-*-*-*-*-*-*-*-*-*-*-*-*-*-*-*-*

Día 3: Hombros, bíceps y tríceps.

15 minutos bicicleta o eliptica

Serie Gigante
Press militar sentado con mancuernas
Remo al cuello, manos separadas
Elevaciones laterales alternas con polea baja
Elevaciones frontales con mancuernas

10 minutos bicicleta o eliptica

Tri-Serie
Curl de bíceps alterno tipo martillo
Curl de bíceps en banco Scott
Bíceps, brazos en cruz, en polea alta

10 minutos bicicleta o eliptica

Serie Gigante
Extensión de tríceps en polea alta
Extensión de tríceps en polea alta, soga.
Curl de antebrazos con barra agarre en supinación
Curl de antebrazos con barra en pronación

[NoLove]

English?????

[SBleeder]

No es bueno. Es muy mal.

[TKD1]

No es bueno. Es muy mal.

Porque funciona muy bien!!!

[Alx.]

si seniorita sombrero

[TKD1]

si seniorita sombrero

Mucho tequila, mujer guapas lol

[sammiza567]

needz more curls and tricep extensionzzzz duh brooooo

[as646]

Courtesy of Google Translate:

Day 1: Chest and back.

Tri-Series
Flat bench press with dumbbells
Incline bench press with dumbbells
Openings in flat bench dumbbell

15 minutes bike or elliptical

Tri-Series
Lat pulldown
Remo low pulley, narrow grip
Remo the neck, hands joined

15 minutes bike or elliptical

Dumbbell Pull Over
Barbell Shrugs

- * - * - * - * - * - * - * - * - * - * - * - * - * - * - * - * - * - * - * - *

Day 2: Legs, calves and abdomen.

15 minutes bike or elliptical

Giant series
squats
Inclined leg press
Extension Kneeling in machine
Lying leg curl

10 minutes bike or elliptical

Tri-Series
Machine calf raises in scott
Extension heels, sitting on machine
Dumbbell calf raises

10 minutes bike or elliptical

Abductors in machine
long outbursts
Leg raises with elevated pelvis
Abdominal crunches with pulley
Lateral flexion of trunk

- * - * - * - * - * - * - * - * - * - * - * - * - * - * - * - * - * - * - * - *

Day 3: Shoulders, biceps and triceps.

15 minutes bike or elliptical

Giant series
Seated military press with dumbbells
Remo neck, hands separate
Alternate lateral raises with low pulley
Dumbbell front raises

10 minutes bike or elliptical

Tri-Series
Alternate biceps curls hammer
Curls Scott Bench
Biceps, arms crossed, high pulley

10 minutes bike or elliptical

Giant series
Extension of high pulley triceps
Extension of high pulley triceps rope.
Barbell Curl forearms supinated
Barbell Curl forearms pronated

It isn't a particularly good plan, and it looks like it's geared more towards hypertrophy anyways.

Now, I'm no expert, but as a boxer, these are probably the kind of weight routines that you want to avoid. Sarcosplastic hypertrophy is essentially extra weight that doesn't do anything. Plus, these are mostly isolation exercises, so they will have little to no translation to boxing.

Curls won't help with boxing, but any kind of compound exercise will; squats, deadlifts, that kind of thing.

[TKD1]

Courtesy of Google Translate:



It isn't a particularly good plan, and it looks like it's geared more towards hypertrophy anyways.

Now, I'm no expert, but as a boxer, these are probably the kind of weight routines that you want to avoid. Sarcosplastic hypertrophy is essentially extra weight that doesn't do anything. Plus, these are mostly isolation exercises, so they will have little to no translation to boxing.

Curls won't help with boxing, but any kind of compound exercise will; squats, deadlifts, that kind of thing.

Actually these are compound exercises, and you work 2 muscle groups per day, and since this routine we are using Super set, tri series and big series it will help you to increase your strength and get some size up.

[as646]

Compound exercises mean you work multiple muscle groups per exercise. Deadlifts are coupound lifts because they work your hamstrings, glutes, forarms... hell, it works your entire posterior chain, so basically every muscle in your back.

The only compound exercise in there is squats, on one day. On that same day, there are leg extensions, leg presses, leg curls, and a multitude of other leg exercises. If you squat properly, they will be the only leg exercise you're able to do that day. That aside, why do both leg presses and squats? Leg presses are just a poor substitute for squats.

Anyways, supersets are a mass building technique, not a strength building one. More useful to a bodybuilder than a boxer.