| # | Ejercicio | Series | Reps. | Link | Observaciones |
Stretching of all the leg, lower back, biceps, triceps, forearms, trapeziums, shoulders and neck. | 1 | 10-20 secs. | Each, Per each side, where applicable. They are the same than for routine 1. | ||
| 1 | Super Steps | Instructions for Super Steps | Per 1 continuous hour, Cardiovascular, please note that these are very different to those of routine 1 | ||
Stretching of all the leg, lower back, biceps, triceps, forearms, trapeziums, shoulders and neck. | 1 | 10 -20 secs. | Each, per each side, where applicable. (Repetition). They are the same than for routine 1. | ||
Calves stretching | 1 | 15 secs. | Per side. They are the same than for routine 1. | ||
| 2 | Calves at just one foot, 3 positions | 3 - 4 | 6-20 | Instructions for calves | Per position, according to your resistance. GENERAL NOTE: The same as in routine 1, this applies for all of the exercises in this routine as well, not just calves: Unless said otherwise rest 30-90 seconds in between sets, the less the better, for unilateral exercises don't rest because one side is resting while training the other one. All of this as long as you are safe and capable of performing well the exercises. |
Calves stretching | 1 | 15 secs. | (Repetition). Per side. They are the same than for routine 1. | ||
Abdominals stetching | 1 | 10 secs. | Each, Per each side, where applicable. (Just as in routine 1) | ||
| 3 | Multi-joint Abs, hinge type with legs opened when up and closed when down. | 12 | 5-10 | Instructions for abdominals and lower back | Rest up to 15 seconds in between sets. Base in those of routine 1 but with this variant. |
| 4.a | Oblique abs, tree cross hanged crunches (optional) | 3 | 6-15 | (same as above) | As you resist. Per side. Rest up to 30 seconds in between sets. |
| 4.b | Obliques abs, lying on a side and raising the leg towards the waist | 3 | 15-25 | (same as above) | Per each side. Perform this one if you don’t have access to the 4.a. No rest in between sets. |
| 5 | Oblique abs, crossed crunches with bent knees and feet on the ground. | 3 | 8-15 | (same as above) | Per each side. |
| 6 | Oblique abs, crossed crunches, extended legs. | 3 | 8-15 | (same as above) | Per each side. |
| 7 | Oblique abs, crossed crunches, with legs up. | 3 | 8-15 | (same as above) | Per each side. |
Abdominals stretching | 1 | 10 secs. | Each, Per each side, where applicable. (Just as in routine 1) (Repetition) | ||
| 8 | Lower back, donkey kick | 5 | 8-15 | (same as above) | Per each side |
| 9 | Lower back, normal | 5 | 20-25 | (same as above) | The same as in routine 1. If you can perform from 60 to 75 repetitions in streak, even better. |
Lower Back stretching | 1 | 10 secs. | (Repetition). The same as in routine 1 | ||
Triceps stretching | 1 | 10 secs. | Instructions for chest and triceps | Per each side. | |
| Shoulders stretching | 1 | 10 secs. | The same as in routine 1. | ||
Pectorals stretching | 1 | 10 secs. | The same as in routine 1. | ||
| 10 | Set of push-ups with open and normal hands position when in flat and plane body position. | 3 | 4-10 | (same as above) | The first set of 8 to 10 repetitions, the 2nd of 6 to 8 and the last one of 4 to 6 reps. It is practically the same as the one in routine 1, just with the variants of the positions in plane, flat and completely horizontal position. |
| 11 | Chest and back. Open pullover with combination of flies and chest press | 5 | 6-12 | (same as above) | You can skip the last set of chest flies and press. |
| 12 | Gymnast dips in olimpic paralels | 3 | 4-12 | (same as above) | (Optional). Perform this one if you have access to the parallels. If this is the case, do not perform the exercises in plane of (10), just the inclined ones. |
| 13 | Triceps, hard dips in bench or similar | 5 | 6-15 | (same as above) | |
| 14 | Triceps, dumbbell by behind the neck, stood up or sat down | 5 | 8-12 | (same as above) | Per each side. Do not rest in between sets. |
| 15 | Traversed in parallels (Optional) | 3 | 1 round trip | (same as above) | (Optional). Perform this one if you have access to the parallels |
| 16 | French press triceps in handrails or parallels | 3 | 8-12 | (same as above) | (Optional). Perform this one if you have access to any of both. |
| 17 | Front shoulder stood up in parallels | 3 | 8-15 | Instructions for shoulder and trapezium | (Optional). Perform this one if you have access to the parallels. |
| 18 | Rear shoulder, stood up in parallels | 3 | 8-15 | (same as above) | (Optional). Perform this one if you have access to las parallels. |
| Triceps stretching, shoulder and pectorals. | 1 | 10 secs. | (Repetition). The same as in routine 1 | ||
Trapeziums and rotors stretching. | 1 | 10 secs. | The same as in routine 1 | ||
| 19.a | Trapezium, traversed in parallels with little hops. | 3 | 1 round trip | (same as above) | (Optional). Perform this one if you have access to the parallels |
| 19.b | Trapezium ties | 3 | 6-15 | (same as above) | According to your resistance. The same exercise as for routine 1. Perform this one instead of 19.a if you don’t have access to the parallels. |
| 20.a | Trapezium, parallels little hops | 3 | 10-20 | (same as above) | (Optional). Perform this one if you have access to the parallels |
| 20.b | Shoulder shrinking for trapezium with dumbbells on the sides | 3 | 8-15 | (same as above) | According to your resistance. The same exercise as for routine 1. Perform this one instead of 20.a if you don’t have access to the parallels. |
| Trapezium and rotors stretching | 1 | 10 secs. | (Repetition). The same as in routine 1 | ||
Back stretching | 1 | 10 secs. | The same as in routine 1 | ||
| 21 | Back, Row at one hand | 5 | 6-15 | Instructions for back | Per each side. |
| Back stretching | 1 | 10 secs. | (same as above) | (Repetition). The same as in routine 1 | |
| Quadriceps stretching | 1 | 20 secs. | Instructions for legs | Per each leg. | |
Femoral biceps stretching | 1 | 20 secs. | (same as above) | Per each leg. | |
Abductors stretching | 1 | 20 secs. | (same as above) | Per each leg. | |
Lower back stretching in bench or similar | 1 | 20 segs. | (same as above) | Per each side. | |
| 22 | Leg, jumps into bench or tire | 5 | 5-12 | (same as above) | Of each one of the exercises and Per each leg (in the “scissor squats”). |
| 23 | Multi-positions squat | 5 | 10- 20 | (same as above) | Per each side, per each type. The same as in routine 1 |
Quadriceps, femoral biceps, abductors and lower back stretching | 1 | 20 secs. | (same as above) | (Repetition). Per each one, per each side. | |
ANNEX 1. Bodybuilding exercises with no weight. Upper forearm, outer forearm.Lower forearm, inner forearm. Biceps Trapeziums | ¿?. | ¿?. 30-60 secs. | Link for Annexes | Introduction of Annex 1 is in the link. These exercises are optional, only their existence is mentioned such as its right way to perform them. They are not a mandatory part of routines 1 nor 2. When you decide to include them in your routine you will have to perform the sets and repetitions at your convenience. | |
ANNEX 2. How to build your own routines. | / | / | (same as above) | Change routine each 6 to 8 weeks. |
This is a variation of the first routine, necessary for the continuous development of your physics and your physical condition. It is optimal that you’ll be using this routine after having properly performed the first one for a period of 6 to 8 weeks. The same way you should use equally this new routine, I attach at the same time information that will be useful for you to redesign yourself your own routines FROM THESE ONES ALREADY TAUGHT, just as the way to work out each muscle of your body without needing to use any weight lifting gear, only as an option, I don’t recommend that you quit the weight lifting for good, the variations to those weight lifting exercises are as well recommendable. For understanding this routine it is absolutely necessary that you are already familiarized with the first one. You should also read the brief terms and conditions agreement content within its introduction that is equally applicable to this second routine. ...
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