✅ Rutina y dieta de Madelman

• Peso: 91kg
• Altura: 1.68 metros

Entrenamiento de Madelman

La rutina de Madelman es bastante intensa para cuando quiere enfocarse en ciertos músculos. Nosotros hemos realizado una recopilación de sus entrenamientos y hemos llegado a la conclusión de que él suele hacer de 3-4 series, y en alguna ocasión hace una serie de algún ejercicio. El número de repeticiones que hace puede variar dependiendo el ejercicio, no está muy claro, pero normalmente va subiendo de carga con cada serie y a veces disminuye las repeticiones, otras veces no.

Día 1: Pectorales y hombros

• Press banca: 4 series x 8 repeticiones
• Press inclinado en máquina: 3 series x 12-10-8 repeticiones
• Aperturas en máquina: 3 series x 12 repeticiones
• [SUPERSERIE] Press cerrado con mancuernas en banco inclinado + Flexiones inclinadas: 3 series x 10 repeticiones
• [SUPERSERIE] Pájaros mancuernas apoyado en respaldo + Face Pull: 3 series x 10 repeticiones
• Press militar con barra: 3 series x 10-8 repeticiones
• Elevaciones frontales en máquina: 3 series x 12 repeticiones
• Elevación frontal disco (con giros): 3 series x 10-8 repeticiones

Día 2: Brazos

• Extensión tríceps en polea: 4 series x 12-10 repeticiones
• Press francés con press banca estrecho: 3 series x 10 repeticiones
• Extensión tríceps cuerda con polea: 3 series x 10 repeticiones
• Fondos en máquina: 3 series x 15-12-10 repeticiones
• Curl predicador con barra Z: 3 series x 10 repeticiones
• Curl martillo mancuernas: 3 series x 10 repeticiones
• Curl bíceps en máquina (un brazo alternando): 2 series x 10 repeticiones
• Curl bíceps en polea, agachado apoyado en las rodillas: 3 series x 10 repeticiones

Día 3: Pierna

• Extensión de pierna en máquina (una pierna alternando): 2 series x 10 repeticiones
• Aductores en máquina: 1 serie x 15 repeticiones
• Sentadilla: 4 series x 12-hasta el fallo
• Press pierna: 3 series x 10 repeticiones
• Sentadilla Hack: 3 series x 10 repeticiones
• Press pierna horizontal con una pierna (alternando): 3 series x 10-repeticiones
• Aductores en máquina: 1 serie x 15 repeticiones

Día 4: Hombros

• Elevaciones frontales hasta por encima de cabeza: 3 series x 10 repeticiones
• Remo al cuello con banda elástica: 3 series x 15 repeticiones
• Press militar en sentadilla hack (elevar las almohadillas con las manos): 4 series x 10 repeticiones
• Elevaciones laterales con mancuernas: 3 series x 10 repeticiones
• Elevación unilateral tumbado de lado: 3 series x 10 repeticiones

Día 5: Espalda

• Jalón de pie con agarre estrecho: 3 series x 10 repeticiones
• Remo en polea, apoyado en respaldo: 3 series x 12-10 repeticiones
• Remo en máquina Smith: 3 series x 8 repeticiones
• Máquina jalón (con discos): 3 series x 10 repeticiones
• Remo en polea sentado con agarre medio: 3 series x 10 repeticiones
• Jalón con agarre estrecho: 3 series x 10 repeticiones
• Extensión brazos rectos en polea, apoyado en respaldo: 2 series x 10 repeticiones
• Press militar en máquina: 2 series x 10 repeticiones
• Elevación frontal con máquina: 1 serie x 15 repeticiones

Día 6 y 7: Descanso

Estos dos días se los toma de descanso total.

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Dieta de Madelman

No solo sirve con una buena rutina en el gimnasio, si no hay buena alimentación los resultados nunca llegarán, y eso madelman lo sabe. En algunos vídeos ha publicado dietas que realiza un día normal. Trucos y guías de videojuegos

 

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Un día normal de dieta de Madelman podría consumir de 3500 a 4500 calorías diarias. Este es un ejemplo de su dieta que el mismo a mostrado.

 

 

 

• Desayuno: 100g crema de arroz, 180g claras de huevo, 140g de carne roja, mango
• Post-Entreno: 100g crema de arroz, Batido de proteínas
• Comida: 100g arroz en seco, 200g de carne roja
• Merienda: Batido de proteinas
• Cena: 600g Lomo alto, arroz hervido
• Pre-cama: Batido de proteína y frutos secos

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