✅ Rutina de fuerza-volumen entrenando todos los músculos -

 

 

 

Rutina de fuerza volumen entrenando todos los musculos 1

 






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A veces es difícil decantarse por un tipo de rutina para entrenar en el gimnasio y queremos hacerlo todo a la vez. Es mejor decantarse por un tipo de rutina, aunque muchas veces a la hora de hacer hipertrofia o definición la clave está en la dieta. Aquí te presentaré una rutina que te ayudará a ganar fuerza y músculo, pero debes de completarlo con una buena dieta que incluya pollo, salmón, huevos, arroz…

 

Día 1: Pectorales y antebrazos

  • Press de banca: 5 series x 5 repeticiones.
  • Press inclinado con mancuernas juntas: 3 series x 8-10 repeticiones.
  • Maquina de empuje: 5 series x 5 repeticiones.
  • Recoger cable antebrazos (3 series)
  • Aguantar 1 minuto colgado en barra dominadas (2 series)
  • Barra Z inversa: 3 series x 8-10 repeticiones.

Día 2: Espalda y bíceps

  • Peso muerto: 5 series x 5 repeticiones.
  • Maquina remo con una brazo: 3 series x 8-10 repeticiones.
  • Dominadas con lastre: 5 series x 5 repeticiones.
  • Dominadas bíceps con lastre: 5 series x 5 repeticiones (Superserie 1)
  • Copa mancuerna bíceps: 5 series x 5 repeticiones(Superserie 2)
  • Curl concentrado maquina barra Z: 3 series x 8-10 repeticiones.

Día 3: Descanso

Este día lo tomaremos de descanso. Si no te encuentras muy cansado puedes hacer algo de cardio HIIT o simplemente probar a dar un breve paseo. Tampoco se trata de saturarse demasiado.

 





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Día 4: Hombros y Tríceps

  • Press militar con mancuernas: 5 series x 5 repeticiones.
  • Elevaciones laterales en polea: 3 series x 8-10 repeticiones.
  • Press militar con barra (de pie): 5 series x 5 repeticiones.
  • Press con agarre estrecho: 5 series x 5 repeticiones.
  • Tríceps en cuerda: 3 series x 8-10 repeticiones.
  • Press francés: 3 series x 8-10 repeticiones.

Día 5: Piernas y abdominales

  • Sentadillas: 5 series x 5 repeticiones.
  • Peso muerto sumo: 5 series x 5 repeticiones.
  • Elevaciones de pantorrilla: 4 series x 10-15 repeticiones.
  • Crunches abdominales: 3 series x 15-20 repeticiones
  • Rueda abdominales: 2 series x 10-15 repeticiones
  • Elevación de piernas colgado: 3 series x 15-20 repeticiones

Día 6: Cuerpo entero

  • Press de banca con mancuernas: 5 series x 5 repeticiones.
  • Cleans: 5 series x 5 repeticiones.
  • Peso muerto: 5 series x 5 repeticiones.
  • Hip thrust: 5 series x 5 repeticiones.

Esperamos que te resulte esta rutina de fuerza-volumen donde podrás trabajar todos tus músculos. La rutina está pensada para persona que tienen un nivel medio en el mundo del fitness. Hay algunos ejercicios fuera de lo común que pueden ten cierta complejidad si no estás familiarizado.

 

 





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(function ($) { var $self = $('.adace-loader-67483c444e205'); var $wrapper = $self.closest('.adace-slot-wrapper'); "use strict"; var adace_load_67483c444e205 = function(){ var viewport = $(window).width(); var tabletStart = 601; var landscapeStart = 801; var tabletEnd = 961; var content = '%3Cdiv%20class%3D%22adace_adsense_67483c444e1bd%22%3E%3Cscript%20async%20src%3D%22%2F%2Fpagead2.googlesyndication.com%2Fpagead%2Fjs%2Fadsbygoogle.js%22%3E%3C%2Fscript%3E%0A%09%09%3Cins%20class%3D%22adsbygoogle%22%0A%09%09style%3D%22display%3Ablock%3B%22%0A%09%09data-ad-client%3D%22ca-pub-4545787000249877%22%0A%09%09data-ad-slot%3D%224197530303%22%0A%09%09data-ad-format%3D%22auto%22%0A%09%09%3E%3C%2Fins%3E%0A%09%09%3Cscript%3E%28adsbygoogle%20%3D%20window.adsbygoogle%20%7C%7C%20%5B%5D%29.push%28%7B%7D%29%3B%3C%2Fscript%3E%3C%2Fdiv%3E'; var unpack = true; if(viewport=tabletStart && viewport=landscapeStart && viewport=tabletStart && viewport=tabletEnd){ if ($wrapper.hasClass('.adace-hide-on-desktop')){ $wrapper.remove(); } } if(unpack) { $self.replaceWith(decodeURIComponent(content)); } } if($wrapper.css('visibility') === 'visible' ) { adace_load_67483c444e205(); } else { //fire when visible. var refreshIntervalId = setInterval(function(){ if($wrapper.css('visibility') === 'visible' ) { adace_load_67483c444e205(); clearInterval(refreshIntervalId); } }, 999); } })(jQuery); -->


En el caso del Miércoles, damos a elegir entre hacer descansar o cardio, si eliges hacer cardio trata de hacer cardio HIIT durante 20 minutos para mantener tu musculatura y eliminar la grasa corporal. Recetas de Postres peruanos

 

 

 








(function ($) { var $self = $('.adace-loader-67483c444d4fb'); var $wrapper = $self.closest('.adace-slot-wrapper'); "use strict"; var adace_load_67483c444d4fb = function(){ var viewport = $(window).width(); var tabletStart = 601; var landscapeStart = 801; var tabletEnd = 961; var content = '%3Cdiv%20class%3D%22adace_adsense_67483c444d4a9%22%3E%3Cscript%20async%20src%3D%22%2F%2Fpagead2.googlesyndication.com%2Fpagead%2Fjs%2Fadsbygoogle.js%22%3E%3C%2Fscript%3E%0A%09%09%3Cins%20class%3D%22adsbygoogle%22%0A%09%09style%3D%22display%3Ablock%3B%22%0A%09%09data-ad-client%3D%22ca-pub-4545787000249877%22%0A%09%09data-ad-slot%3D%224197530303%22%0A%09%09data-ad-format%3D%22auto%22%0A%09%09%3E%3C%2Fins%3E%0A%09%09%3Cscript%3E%28adsbygoogle%20%3D%20window.adsbygoogle%20%7C%7C%20%5B%5D%29.push%28%7B%7D%29%3B%3C%2Fscript%3E%3C%2Fdiv%3E'; var unpack = true; if(viewport=tabletStart && viewport=landscapeStart && viewport=tabletStart && viewport=tabletEnd){ if ($wrapper.hasClass('.adace-hide-on-desktop')){ $wrapper.remove(); } } if(unpack) { $self.replaceWith(decodeURIComponent(content)); } } if($wrapper.css('visibility') === 'visible' ) { adace_load_67483c444d4fb(); } else { //fire when visible. var refreshIntervalId = setInterval(function(){ if($wrapper.css('visibility') === 'visible' ) { adace_load_67483c444d4fb(); clearInterval(refreshIntervalId); } }, 999); } })(jQuery); -->







(function ($) { var $self = $('.adace-loader-67483c444d5cb'); var $wrapper = $self.closest('.adace-slot-wrapper'); "use strict"; var adace_load_67483c444d5cb = function(){ var viewport = $(window).width(); var tabletStart = 601; var landscapeStart = 801; var tabletEnd = 961; var content = '%3Cdiv%20class%3D%22adace_adsense_67483c444d580%22%3E%3Cscript%20async%20src%3D%22%2F%2Fpagead2.googlesyndication.com%2Fpagead%2Fjs%2Fadsbygoogle.js%22%3E%3C%2Fscript%3E%0A%09%09%3Cins%20class%3D%22adsbygoogle%22%0A%09%09style%3D%22display%3Ablock%3B%22%0A%09%09data-ad-client%3D%22ca-pub-4545787000249877%22%0A%09%09data-ad-slot%3D%224197530303%22%0A%09%09data-ad-format%3D%22auto%22%0A%09%09%3E%3C%2Fins%3E%0A%09%09%3Cscript%3E%28adsbygoogle%20%3D%20window.adsbygoogle%20%7C%7C%20%5B%5D%29.push%28%7B%7D%29%3B%3C%2Fscript%3E%3C%2Fdiv%3E'; var unpack = true; if(viewport=tabletStart && viewport=landscapeStart && viewport=tabletStart && viewport=tabletEnd){ if ($wrapper.hasClass('.adace-hide-on-desktop')){ $wrapper.remove(); } } if(unpack) { $self.replaceWith(decodeURIComponent(content)); } } if($wrapper.css('visibility') === 'visible' ) { adace_load_67483c444d5cb(); } else { //fire when visible. var refreshIntervalId = setInterval(function(){ if($wrapper.css('visibility') === 'visible' ) { adace_load_67483c444d5cb(); clearInterval(refreshIntervalId); } }, 999); } })(jQuery); -->







(function ($) { var $self = $('.adace-loader-67483c444d689'); var $wrapper = $self.closest('.adace-slot-wrapper'); "use strict"; var adace_load_67483c444d689 = function(){ var viewport = $(window).width(); var tabletStart = 601; var landscapeStart = 801; var tabletEnd = 961; var content = '%3Cdiv%20class%3D%22adace_adsense_67483c444d641%22%3E%3Cscript%20async%20src%3D%22%2F%2Fpagead2.googlesyndication.com%2Fpagead%2Fjs%2Fadsbygoogle.js%22%3E%3C%2Fscript%3E%0A%09%09%3Cins%20class%3D%22adsbygoogle%22%0A%09%09style%3D%22display%3Ablock%3B%22%0A%09%09data-ad-client%3D%22ca-pub-4545787000249877%22%0A%09%09data-ad-slot%3D%224197530303%22%0A%09%09data-ad-format%3D%22auto%22%0A%09%09%3E%3C%2Fins%3E%0A%09%09%3Cscript%3E%28adsbygoogle%20%3D%20window.adsbygoogle%20%7C%7C%20%5B%5D%29.push%28%7B%7D%29%3B%3C%2Fscript%3E%3C%2Fdiv%3E'; var unpack = true; if(viewport=tabletStart && viewport=landscapeStart && viewport=tabletStart && viewport=tabletEnd){ if ($wrapper.hasClass('.adace-hide-on-desktop')){ $wrapper.remove(); } } if(unpack) { $self.replaceWith(decodeURIComponent(content)); } } if($wrapper.css('visibility') === 'visible' ) { adace_load_67483c444d689(); } else { //fire when visible. var refreshIntervalId = setInterval(function(){ if($wrapper.css('visibility') === 'visible' ) { adace_load_67483c444d689(); clearInterval(refreshIntervalId); } }, 999); } })(jQuery); -->







(function ($) { var $self = $('.adace-loader-67483c444e4f3'); var $wrapper = $self.closest('.adace-slot-wrapper'); "use strict"; var adace_load_67483c444e4f3 = function(){ var viewport = $(window).width(); var tabletStart = 601; var landscapeStart = 801; var tabletEnd = 961; var content = '%3Cdiv%20class%3D%22adace_adsense_67483c444e4a2%22%3E%3Cscript%20async%20src%3D%22%2F%2Fpagead2.googlesyndication.com%2Fpagead%2Fjs%2Fadsbygoogle.js%22%3E%3C%2Fscript%3E%0A%09%09%3Cins%20class%3D%22adsbygoogle%22%0A%09%09style%3D%22display%3Ablock%3B%22%0A%09%09data-ad-client%3D%22ca-pub-4545787000249877%22%0A%09%09data-ad-slot%3D%224197530303%22%0A%09%09data-ad-format%3D%22auto%22%0A%09%09%3E%3C%2Fins%3E%0A%09%09%3Cscript%3E%28adsbygoogle%20%3D%20window.adsbygoogle%20%7C%7C%20%5B%5D%29.push%28%7B%7D%29%3B%3C%2Fscript%3E%3C%2Fdiv%3E'; var unpack = true; if(viewport=tabletStart && viewport=landscapeStart && viewport=tabletStart && viewport=tabletEnd){ if ($wrapper.hasClass('.adace-hide-on-desktop')){ $wrapper.remove(); } } if(unpack) { $self.replaceWith(decodeURIComponent(content)); } } if($wrapper.css('visibility') === 'visible' ) { adace_load_67483c444e4f3(); } else { //fire when visible. var refreshIntervalId = setInterval(function(){ if($wrapper.css('visibility') === 'visible' ) { adace_load_67483c444e4f3(); clearInterval(refreshIntervalId); } }, 999); } })(jQuery); -->







(function ($) { var $self = $('.adace-loader-67483c444e5cb'); var $wrapper = $self.closest('.adace-slot-wrapper'); "use strict"; var adace_load_67483c444e5cb = function(){ var viewport = $(window).width(); var tabletStart = 601; var landscapeStart = 801; var tabletEnd = 961; var content = '%3Cdiv%20class%3D%22adace_adsense_67483c444e581%22%3E%3Cscript%20async%20src%3D%22%2F%2Fpagead2.googlesyndication.com%2Fpagead%2Fjs%2Fadsbygoogle.js%22%3E%3C%2Fscript%3E%0A%09%09%3Cins%20class%3D%22adsbygoogle%22%0A%09%09style%3D%22display%3Ablock%3B%22%0A%09%09data-ad-client%3D%22ca-pub-4545787000249877%22%0A%09%09data-ad-slot%3D%224197530303%22%0A%09%09data-ad-format%3D%22auto%22%0A%09%09%3E%3C%2Fins%3E%0A%09%09%3Cscript%3E%28adsbygoogle%20%3D%20window.adsbygoogle%20%7C%7C%20%5B%5D%29.push%28%7B%7D%29%3B%3C%2Fscript%3E%3C%2Fdiv%3E'; var unpack = true; if(viewport=tabletStart && viewport=landscapeStart && viewport=tabletStart && viewport=tabletEnd){ if ($wrapper.hasClass('.adace-hide-on-desktop')){ $wrapper.remove(); } } if(unpack) { $self.replaceWith(decodeURIComponent(content)); } } if($wrapper.css('visibility') === 'visible' ) { adace_load_67483c444e5cb(); } else { //fire when visible. var refreshIntervalId = setInterval(function(){ if($wrapper.css('visibility') === 'visible' ) { adace_load_67483c444e5cb(); clearInterval(refreshIntervalId); } }, 999); } })(jQuery); -->







(function ($) { var $self = $('.adace-loader-67483c444e682'); var $wrapper = $self.closest('.adace-slot-wrapper'); "use strict"; var adace_load_67483c444e682 = function(){ var viewport = $(window).width(); var tabletStart = 601; var landscapeStart = 801; var tabletEnd = 961; var content = '%3Cdiv%20class%3D%22adace_adsense_67483c444e63b%22%3E%3Cscript%20async%20src%3D%22%2F%2Fpagead2.googlesyndication.com%2Fpagead%2Fjs%2Fadsbygoogle.js%22%3E%3C%2Fscript%3E%0A%09%09%3Cins%20class%3D%22adsbygoogle%22%0A%09%09style%3D%22display%3Ablock%3B%22%0A%09%09data-ad-client%3D%22ca-pub-4545787000249877%22%0A%09%09data-ad-slot%3D%224197530303%22%0A%09%09data-ad-format%3D%22auto%22%0A%09%09%3E%3C%2Fins%3E%0A%09%09%3Cscript%3E%28adsbygoogle%20%3D%20window.adsbygoogle%20%7C%7C%20%5B%5D%29.push%28%7B%7D%29%3B%3C%2Fscript%3E%3C%2Fdiv%3E'; var unpack = true; if(viewport=tabletStart && viewport=landscapeStart && viewport=tabletStart && viewport=tabletEnd){ if ($wrapper.hasClass('.adace-hide-on-desktop')){ $wrapper.remove(); } } if(unpack) { $self.replaceWith(decodeURIComponent(content)); } } if($wrapper.css('visibility') === 'visible' ) { adace_load_67483c444e682(); } else { //fire when visible. var refreshIntervalId = setInterval(function(){ if($wrapper.css('visibility') === 'visible' ) { adace_load_67483c444e682(); clearInterval(refreshIntervalId); } }, 999); } })(jQuery); -->


✅ Rutina de fuerza-volumen entrenando todos los músculos -

Día 1: Pectorales y antebrazosDía 2: Espalda y bícepsDía 3: DescansoDía 4: Hombros y TrícepsDía 5: Piernas y abdominalesDía 6: Cuerpo entero

wfitzone

es

https://bacterianutritiva.es/static/images/wfitzone--rutina-de-fuerza-volumen-entrenando-todos-los-musculos--5497-0.jpg

2025-01-10

 

Rutina de fuerza volumen entrenando todos los musculos 1
Rutina de fuerza volumen entrenando todos los musculos 1

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