Esta rutina para aumentar la masa muscular, esta disenada para 4 dias a la semana, recordar que es muy importante el descanso, por eso las rutinas de volumen o aumento de masa muscular en su mayoria estan disenadas para 4 o 3 dias a la semana, importante el entrenamiento basico y pesado, pero manteniendo una buena tecnica en el Movimiento, de nada vale levantar 500 lbs con un un movimiento mal ejecutado, es preferible la mitad del peso con un excelente movimiento.

Bench Press

4 Series - 8 Rep.

Decline Bench Press

3 Series - 8 Rep

Dumbbell Flys

2 Series - 10 Rep

Incline Bench Press

3 Series - 8 Rep

Incline Dumbbell Flys

2 Series - 10 Rep

Cable Tricep Extension With Rope

4 Series - 10 Rep

Single Bench Dip

3 Series - 12 Rep

Tricep Dips

3 Series - 8 Rep

Bent Over Row

3 Series - 8 Rep

Chin Up

3 Series - 8 Rep

Lat Pull Down

3 Series - 8 Rep

One Arm Dumbbell Row

3 Series - 8 Rep

Seated Cable Row

3 Series - 8 Rep

Cable Preacher Curl

4 Series - 8 Rep

Close Grip Standing Curl

3 Series - 8 Rep

Dumbbell Preacher Curl

3 Series - 8 Rep

High Pulley Cable Curl

3 Series - 8 Rep

DIA 3 - 7 Ejercicios

Día 3: Trabajaremos Antebrazos y Hombros

Dumbbell Wrist Curl Over Bench

4 Series - 10 Rep

Seated Barbell Wrist Curl

4 Series - 10 Rep

Dumbbell Lateral Raise

3 Series - 10 Rep

Military Press

3 Series - 10 Rep

Arnold Press

3 Series - 10 Rep

High Barbell Front Raise

3 Series - 10 Rep

Smith Machine Shoulder Press

3 Series - 12 Rep

DIA 4 - 5 Ejercicios

Día 4: Trabajaremos Piernas

Seated Calf Raise

4 Series - 8 Rep

Seated Barbell Calf Raise

3 Series - 10 Rep

Squats

4 Series - 8 Rep

Leg Curl

3 Series - 10 Rep

Leg Extensions

3 Series - 10 Rep