This exercise routine to build muscle apart from being very effective to maximize our gains in muscle volume will help us gain strength. You already know that both factors are united and that when training microfibrillar hypertrophy we stimulate the development of sarcoplasmic hypertrophy.
Do each routine (A and B) twice a week, with a rest day before repeating each one. So if you do A and B on Monday and Tuesday, do not do it on Wednesday and repeat A and B on Thursday and Friday. Always heat 10 minutes. Do the exercises in the order that we show you. After each series, rest long enough so that you can do the next one with the same performance (approximately three minutes for sets of five repetitions and 1.5 minutes for two minutes for the others). Do one of the exercises for the lower back before or after the power exercises in routines A and B.
ROUTINE TO
BANKING PRESS
Hold a bar on your chest with your palms facing forward, at shoulder height. Lower it to your chest and push it up again. As a warm-up, he performs three sets of five repetitions with 75 percent of the estimated maximum weight. Then, do four sets of five repetitions with 85 percent of your maximum weight.
DOMINATED
Hang from a bar with arms outstretched. Use a supine grip (palms backward), at shoulder height. This is the exit position. Bring your chest to the bar as fast as you can, pause and take two seconds to return to the starting position.
You must do four sets of eight repetitions.
MONEY
Stand in a position to make funds with straight arms and bent knees. Bend the elbows and lower the body until the arm and forearm form a 90 ° angle. Stop a second and push yourself back to the starting position. Do three sets of eight repetitions.
CURL WITH BAR
Using a palm grip forward shoulder width apart, hold a bar, arms extended, in front of your thighs. Keep your elbows close to your body while doing the push-ups to bring the bar up to shoulder level. Pause, lower and repeat. You must complete three sets of eight repetitions.
EXTENSIONS OF TRICEPS WITH PULLEY
Firmly grasp the rope grip of the high pulley in an exercise station and stand facing it with your elbows bent to form a 90 ° angle. Without moving the upper part of your arms, pull the rope down until they are straight. Repeat. Complete two sets of 15 repetitions.
ROUTINE B
DEAD WEIGHT
Bend your hips and knees, take the bar with your palms facing forward. The arms should go outside the legs. Now, get up, pushing the bar away from the floor and pushing your hips forward. Do three sets of five repetitions using 75 percent of your estimated maximum weight. Then, perform four sets of five repetitions at 85 percent.
STEP UP WITH MANCUERNE
Take a pair of dumbbells and place your left foot on a bench. Impulse with the left heel and get up on the bench. Take two seconds to lower the right foot back to the floor. Do all your repetitions, change legs and repeat. You must complete three sets of six repetitions.
HIP BRIDGE WITH BAR
Sit on the floor with your shoulder blades resting on a bench, knees bent and feet flat on the floor. Place a bar on the hip. While squeezing your buttocks, lift your hips until your body forms a straight line from the shoulders to the knees. Do three sets of eight repetitions.
BACK EXTENSION
Hook your heels in a device to make back extensions. Keep your back naturally arched and go down the torso until it is bent 90 °. Stand up until your torso is aligned with the lower part of your body. Hold this position for three seconds. Do three sets of eight repetitions.