3-Day workout plan Day 1: músculo del pecho Day 2: músculo de espalda Day 3: músculo de espalda Day 1 Bench-press calentamiento Descanso 1 minuto entre sets 4 Sets Semana Semana 1 Semana 2 Semana 3 Semana 4 Semana 5 12 reps 50% of Max 10 reps 50 % of Max 4 Reps 70% of Max 1 rep 90% of Max Workout/ 3 sets Rest 3 minutes Do 4 – 6 repetitions. Has 4-6 repeticiones 4-6 reps 80% 4-6 reps 85% 4-6 reps 90% Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Incline bench press Workout/ 3 sets Rest 3 minutes Do 4 – 6 repetitions. Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones 4-6 reps 80% 4-6 reps 85% 4-6 reps 90% Bench press Workout/ 3 sets Rest 3 minutes Do 4 – 6 repetitions. Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones 4-6 reps 80% 4-6 reps 85% 4-6 reps 90% Cable crunch Do 4 – 6 repetitions. 4-6 reps 80% Do 4 – 6 repetitions. Do 4 – 6 repetitions. Do 4 – 6 repetitions. Do 4 – 6 repetitions. Do 4 – 6 repetitions. Do 4 – 6 repetitions. Do 4 – 6 repetitions. Do 4 – 6 repetitions. Do 4 – 6 repetitions. Do 4 – 6 repetitions. Do 4 – 6 repetitions. Do 4 – 6 repetitions. Do 4 – 6 repetitions. Do 4 – 6 repetitions. Do 4 – 6 repetitions. Hacer Cardio por 30 minutos. 4-6 reps 85% 4-6 reps 90% Day 2: músculo de espalda Barbell Deadlift calentamiento Descanso 1 minuto entre sets 4 Sets Semana 12 reps 50% of Max 10 reps 50 % of Max 4 Reps 70% of Max 1 rep 90% of Max Semana 1 Semana 2 Semana 3 Semana 4 Semana 5 Workout/ 3 sets Rest 3 minutes Do 4 – 6 repetitions. Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones 4-6 reps 80% 4-6 reps 85% 4-6 reps 90% Lat Pulldown Workout/ 3 sets Rest 3 minutes Do 4 – 6 repetitions. Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones 4-6 reps 80% 4-6 reps 85% 4-6 reps 90% One-arm Dumbbell row Workout/ 3 sets Rest 3 minutes Do 4 – 6 repetitions. Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones 4-6 reps 80% 4-6 reps 85% 4-6 reps 90% Barbell Curl Do 4 – 6 repetitions. Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Workout/ 3 sets Rest 3 minutes 4-6 reps 80% 4-6 reps 85% 4-6 reps 90% Leg Press Calf Raise Workout/ 3 sets Rest 3 minutes Has 6-12 repeticiones Has 6-12 repeticiones Has 6-12 repeticiones Has 6-12 repeticiones Has 6-12 repeticiones Has 6-12 repeticiones Has 6-12 repeticiones Has 6-12 repeticiones Has 6-12 repeticiones Has 6-12 repeticiones Has 6-12 repeticiones Has 6-12 repeticiones Has 6-12 repeticiones Has 6-12 repeticiones Has 6-12 repeticiones Has 6-12 repeticiones 6-12 reps 80% 6-12 reps 85% 6-12 reps 90% Day 3: músculo de espalda Barbell Squat calentamiento Descanso 1 minuto entre sets 4 Sets Semana 12 reps 50% of Max 10 reps 50 % of Max 4 Reps 70% of Max 1 rep 90% of Max Semana 1 Semana 2 Semana 3 Semana 4 Semana 5 Workout/ 3 sets Rest 3 minutes Do 4 – 6 repetitions. Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones 4-6 reps 80% 4-6 reps 85% 4-6 reps 90% Leg Press Workout/ 3 sets Rest 3 minutes Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones 4-6 reps 80% 4-6 reps 85% 4-6 reps 90% Lying Leg Curl Workout/ 3 sets Rest 3 minutes Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones 4-6 reps 80% 4-6 reps 85% 4-6 reps 90% Seated Calf Raise Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones Has 4-6 repeticiones 4-6 reps 80% 4-6 reps 85% 4-6 reps 90%