RUTINAS TREN SUPERIOR

M.T. = MÉTODO TRADICIONAL

RUTINA 1 = 4 SERIES B = 15 X 4 = 60 M = 20 X 4 = 80   A = 25 X 4 = 100 E = 30 X 4 = 120 1. Hombro: Vuelo lateral 2. Bíceps:   Curl frontal elevado 3. Tríceps:  Detrás cabeza sim. 4. Espalda: Inc. fle. atrás sim. 5. Pectoral: Frontal fle. ele.	RUTINA 2 = 4 SERIES B = 15 X 4 = 60 M = 20 X 4 = 80  A = 25 X 4 = 100 E = 30 X 4 = 120 1. Hombro: Flexión superior 2. Bíceps:   Martillo elevado 3. Tríceps:  Inc. flexión atrás 1-1 4. Espalda: Ele. atrás sim. 5. Pectoral: Vuelo frontal sim.
RUTINA 3 = 4 SERIES B = 15 X 4 = 60 M = 20 X 4 = 80  A = 25 X 4 = 100 E = 30 X 4 = 120 1. Hombro: Vuelo frontal. 2. Bíceps:   Curl lateral elevado 3. Tríceps:  Detrás cabeza 1-1 4. Espalda: Inc. flex. atrás 1-1 5. Pectoral: Inc. frontal flex.	RUTINA 4 = 4 SERIES B = 15 X 4 = 60 M = 20 X 4 = 80  A = 25 X 4 = 100 E = 30 X 4 = 120 1. Hombro: Sube baja frente. 2. Bíceps:   Martillo ele. interno 3. Tríceps:  Inc. flexión atrás sim. 4. Espalda: Inc. ext. atrás sim 5. Pectoral: Vuelo frontal sim.
RUTINA 5 = 4 SERIES B = 15 X 4 = 60 M = 20 X 4 = 80  A = 25 X 4 = 100 E = 30 X 4 = 120 1. Hombro: Vuelo frontal alt. 2. Bíceps:   Curl lateral ele. alt. 3. Tríceps:  Detrás cabeza alt. 4. Espalda: Inc. flex. atrás alt. 5. Pectoral: Inc. frontal flex. alt.	RUTINA 6 = 4 SERIES B = 15 X 4 = 60 M = 20 X 4 = 80  A = 25 X 4 = 100 E = 30 X 4 = 120 1. Hombro: 2. Bíceps: 3. Tríceps: 4. Espalda: 5. Pectoral:

3T = TRES TIEMPOS

Video Ruina 1: https://www.youtube.com/watch?v=sE6c7XWNOAs

Video Rutina 2: https://www.youtube.com/watch?v=Thvxh5HChw0

RUTINA 1 = 3 SERIES B = 10-10-20 X 3 = 90 M = 15-15-30 X 3 = 135 A = 20-20-40 X 3 = 180 E = 25-25-50 X 3 = 225 1. Hombro: Vuelo lateral 2. Bíceps:   Curl frontal elevado 3. Tríceps:  Detrás cabeza sim. 4. Espalda: Inc. flex. atrás sim. 5. Pectoral: Frontal flex. ele.	RUTINA 2 = 3 SERIES B = 10-10-20 X 3 = 90 M = 15-15-30 X 3 = 135 A = 20-20-40 X 3 = 180 E = 25-25-50 X 3 = 225 1. Hombro: Flexión superior 2. Bíceps:   Martillo elevado 3. Tríceps:  Inc. flexión atrás 1-1 4. Espalda: Ele. atrás sim. 5. Pectoral: Vuelo frontal sim.
RUTINA 3 = 3 SERIES B = 10-10-20 X 3 = 90 M = 15-15-30 X 3 = 135 A = 20-20-40 X 3 = 180 E = 25-25-50 X 3 = 225 1. Hombro: Vuelo frontal. 2. Bíceps:   Curl lateral elevado 3. Tríceps:  Detrás cabeza 1-1 4. Espalda: Inc. flex. atrás 1-1 5. Pectoral: Inc. frontal flex.	RUTINA 4 = 3 SERIES B = 10-10-20 X 3 = 90 M = 15-15-30 X 3 = 135 A = 20-20-40 X 3 = 180 E = 25-25-50 X 3 = 225 1. Hombro: Sube baja frente. 2. Bíceps:   Martillo ele. interno 3. Tríceps:  Inc. flexión atrás sim. 4. Espalda: Inc. ext. atrás sim 5. Pectoral: Vuelo frontal sim.
RUTINA 5 = 3 SERIES B = 10-10-20 X 3 = 90 M = 15-15-30 X 3 = 135 A = 20-20-40 X 3 = 180 E = 25-25-50 X 3 = 225 1. Hombro: Vuelo frontal alt. 2. Bíceps:   Curl lat. elevado alt. 3. Tríceps:  Detrás cabeza alt. 4. Espalda: Inc. flex. atrás alt. 5. Pectoral: Inc. frontal flex. alt.	RUTINA 6 = 3 SERIES B = 10-10-20 X 3 = 90 M = 15-15-30 X 3 = 135 A = 20-20-40 X 3 = 180 E = 25-25-50 X 3 = 225 1. Hombro: 2. Bíceps: 3. Tríceps: 4. Espalda: 5. Pectoral:

S.C. = SECUENCIA CONTINUA

Video Rutina 1: https://www.youtube.com/watch?v=I5EpbD4pGIQ

Video Ruina 3: https://www.youtube.com/watch?v=zk7wGqoyHI8

RUTINA 1 = 6 SERIES B = 10 X 6 = 60 M = 15 X 6 = 90 A = 20 X 6 = 120 E = 25 X 6 = 150  1. Hombro: Vuelo lateral 2. Bíceps:   Curl frontal elevado 3. Tríceps:  Detrás cabeza sim. 4. Espalda: Inc. flex. atrás sim. 5. Pectoral: Frontal flex. ele.	RUTINA 2 = 6 SERIES B = 10 X 6 = 60 M = 15 X 6 = 90 A = 20 X 6 = 120 E = 25 X 6 = 150  1. Hombro: Flexión superior 2. Bíceps:   Martillo elevado 3. Tríceps:  Inc. flexión atrás 1-1 4. Espalda: Ele. atrás sim. 5. Pectoral: Vuelo frontal sim.
RUTINA 3 = 6 SERIES B = 10 X 6 = 60 M = 15 X 6 = 90 A = 20 X 6 = 120 E = 25 X 6 = 150  1. Hombro: Vuelo frontal. 2. Bíceps:   Curl lateral elevado 3. Tríceps:  Detrás cabeza 1-1 4. Espalda: Inc. flex. atrás 1-1 5. Pectoral: Inc. frontal flex.	RUTINA 4 = 6 SERIES B = 10 X 6 = 60 M = 15 X 6 = 90 A = 20 X 6 = 120 E = 25 X 6 = 150  1. Hombro: Sube baja frente. 2. Bíceps:   Martillo ele. interno 3. Tríceps:  Inc. flexión atrás sim. 4. Espalda: Inc. ext. atrás sim 5. Pectoral: Vuelo frontal sim.
RUTINA 5 = 6 SERIES B = 10 X 6 = 60 M = 15 X 6 = 90 A = 20 X 6 = 120 E = 25 X 6 = 150  1. Hombro: Vuelo frontal alt. 2. Bíceps:   Curl lat. elevado alt. 3. Tríceps:  Detrás cabeza alt. 4. Espalda: Inc. flex. atrás alt. 5. Pectoral: Inc. frontal flex. alt.	RUTINA 6 = 6 SERIES B = 10 X 6 = 60 M = 15 X 6 = 90 A = 20 X 6 = 120 E = 25 X 6 = 150  1. Hombro: 2. Bíceps: 3. Tríceps: 4. Espalda: 5. Pectoral:

M.E. = MOVIMIENTO ESTÁTICO

RUTINA 1 = 3 SERIES B = 30S X 3 = 90S M = 40S X 3 = 120S A = 50S X 3 = 150S E = 60S X 3 = 180S 1. Hombro: Vuelo lateral 2. Bíceps: Curl frontal elevado 3. Tríceps: Detrás cabeza sim. 4. Espalda: Inc. fle. atrás sim. 5. Pectoral: Frontal fle. ele.	RUTINA 2 = 3 SERIES B = 30S X 3 = 90S M = 40S X 3 = 120S A = 50S X 3 = 150S E = 60S X 3 = 180S 1. Hombro: Flexión superior 2. Bíceps: Martillo elevado 3. Tríceps: Inc. fle. atrás 1-1 4. Espalda: Ele. atrás sim. 5. Pectoral: Vuelo frontal sim.
RUTINA 3 = 3 SERIES B = 30S X 3 = 90S M = 40S X 3 = 120S A = 50S X 3 = 150S E = 60S X 3 = 180S 1. Hombro: Vuelo frontal. 2. Bíceps: Curl lateral elevado 3. Tríceps: Detrás cabeza 1-1 4. Espalda: Inc. fle. atrás 1-1 5. Pectoral: Inc. frontal fle.	RUTINA 4 = 3 SERIES B = 30S X 3 = 90S M = 40S X 3 = 120S A = 50S X 3 = 150S E = 60S X 3 = 180S 1. Hombro: Sube baja frente. 2. Bíceps: Martillo ele. interno 3. Tríceps: Inc. fle. atrás sim. 4. Espalda: Inc. ext. atrás sim 5. Pectoral: Vuelo frontal sim.
RUTINA 5 = 3 SERIES B = 30S X 3 = 90S M = 40S X 3 = 120S A = 50S X 3 = 150S E = 60S X 3 = 180S 1. Hombro: Vuelo frontal alt. 2. Bíceps: Curl lat. elevado alt. 3. Tríceps: Detrás cabeza alt. 4. Espalda: Inc. fle. atrás alt. 5. Pectoral: Inc. frontal fle. alt.	RUTINA 6 = 3 SERIES B = 30S X 3 = 90S M = 40S X 3 = 120S A = 50S X 3 = 150S E = 60S X 3 = 180S 1. Hombro: 2. Bíceps: 3. Tríceps: 4. Espalda: 5. Pectoral: